My meals are something like this....

Time - Fat/Carbs/Protein

7 am - 8.5g/59g/30g oatmeal and whey protein
10-11 am - 15g/43g/21g cereal w/ skim milk and olive oil
1 pm - 5g/64g/40g (carbs from powerade and is mixed w/ whey)
3 pm - 2.75g/51.5g/40g (tuna, green beans, brown rice)
6 pm - 1.25g/17.5g/36g (tuna, green beans)
9 pm - 25g/3.5g/43.5g (2 turkey burgers and peanut butter)
12 am - 13g/13.5g/43.5g (whey and peanut butter)

Totals - 63.5g/248.5g/250.5g

I imagine this needs work and I'm completely open to suggestions. I want to be able to cut as effectively as possible.

My MNR is 22.2:38.6:38.9.

When are you doing cardio and training?

Training: 1:30 PM

Cardio: Don't do currently, but will do so sometime in the morning or late evenings

My schedule is quite "full" as it is.

So I guess that changes the question to pro/fat, pro/carb, or pro/fat/carb at my times without cardio.

Then, a day where I do cardio at 6 am in the morning. I would take a black coffee/2 big Aspirins/green tea extract/ginseng stack at 6 am and then run 2-3 miles. So then the pro/fat,...etc on the cardio/training day.

You should really make an effort to do cardio in the AM first thing. It makes a world of difference coupled with perfect diet.

Here's a good reference that I cut and pasted from another board:

http://forums.johnstonefitness.com/showthread.php?t=12224

Look at the 10th Post

Thanks.

Add omega 3 fats. Preferably both fish and flax oil and you should have a decent fat ballance which could be further imporved by eating almond butter instead of peanut butter.(more mono's, less omega 6's which will improve your overall omega 3:6 ratio).

I currently get my fat from:

1. 6 g from oatmeal
2. 14 g from 1 tbsp of olive oil
3. a really small amount of fat from 2 cans of 6 oz tuna packed in water (5 oz each when drained)
4. 2 tbsp of peanut butter
5. 4 scoops of whey I eat a day (which is 10 g of saturated fat which what I currently use)
6. small amount from brown rice
7. 2 turkey burgers = 9 g of fat each (2 g of which is saturated)
8. however much from 1 cup of kashi lean go-crunch

I plan on eliminating the kashi and turkey burgers...I'll probably just replace them with more tunafish. :d_biggrin

The kashi and skim milk really are not needed (oatmeal is better), so I'd eliminate 19 g of sugar in the mid-morning and replace it with a shake or a lean protein source.

The turkey burgers are cheap and probably really good sources of protein; I also have no idea where the fat on them is really coming from. (i don't see any partially hydrogenerated on the label...but when I cook it over my stove, watching the fat ooze out of it / watch it swim in the fat is rather sick)

I could easily fit in a tbsp of flax seed oil in place of the burgers/some peanut butter...