So what stands out a little is that meal 1 is pretty high in fat for a first meal. Not necessarily a bad thing entirely, but calories are a little high for it being 5-6 hours before lifting. If it was higher in carbs and lower in fat but same overall cals it might make more sense. I'd think shifting some of the calories from that to meal 2 would make sense. so maybe go 2 or 3 whole omega 3 eggs, and 7-8 whites. Also i'd likely raise carbs a little on meal 2, seems a little light.
PWO looks good, #4 + 5 look good, I might go with a slightly smaller white potato, or something a wee bit more complex like brown rice. I'd drop the sweet potato entirely at meal 6, and add some nuts or nut butter to meal 7. almond butter goes great with cottage cheese.
So that way you end up more or less with highest carbs pre/post workout, keeping meals a little bit closer in calories to each other except right around workout.
Easy, after playing around this is what i came up with..
FOOD AMOUNT CALS FAT (g) CARBS (g) PROTIEN (g)
MEAL 1 Omega 3 eggs (L) 3 whole 210 13.5 3 18
8:00 Regular Eggs (L) 8 whites 144 1 3.4 30
Oatmeal 3 oz 318.75 6.4 57.4 10.7
Mac nut oil 1 TBSP 120 13.8
Macro Greens 1 serving 50 1 6 3g
TOTAL 793 27 58 48
MEAL 2 Chicken Breast 6 oz 165 2 0 39
10:30 Carolina brown rice 7 oz 219 2 44.9 6
TOTAL 384 0 45 39
LIFT@ 11:30 - 1230
MEAL 3 (PWO) Optimum Whey Protein 2 scoops 240 2 8 48
12:30 Bananas 8 oz ( 2) 7" 177 1 52 2
TOTAL 417 0 52 48
MEAL 4 Chicken Breast 6 oz 165 2 0 39
2:00 White Potatoe 7 oz 184 0 42 5.5
Udo's Oil 1 Tbsp 120 14 0 0
TOTAL 469 14 42 39
MEAL 5 Chicken Breast 6 oz 165 2 0 39
4:45 Carolina brown rice 4 oz 125 1.8 26 5
Extra Virgin Olive Oil 1 Tbsp 120 14 0 0
Cashews 1 oz 160 14 6 5
Brocolli
TOTAL 570 28 26 39
MEAL 6 Sirloin Steak 8 oz 485 32 0 45
7:30 Sweet Potatoe 4 oz 102 0 23 4
Brocollii
Miracle Reds 1 serving 35 1 5 1
TOTAL 587 32 23 45
Meal 7 Cottage Cheese 4 oz 88 0 6 13
10:15 Tuna Fish 2 oz 60 0 0 14
Almonds 1 oz 170 15 5 7
Total: 318 15 6 27
GRAND TOTAL 3538 116 246 285
cals fat carbs protein
Cals per: 1044 984 1140
looks better??