REVISE DIET

[Lugar]

THANKS FOR THE ASSISTANCE, THIS IS WHAT I HAVE DEVELOPED WITH OYUR HELP....SUGGESTIONS?  DO I NEED MORE FATS? 
730
OATS 1 CUP
MUSCLE MILK??? (READ GOOD THINGS ABOUT THIS) 1 SCOOP
EGG WHITES 1 CUP

10AM
OATS 3/4 CUP
WHEY 1 SCOOP WHEY
EGG WHITES 1/2CUP

1PM
CHIKEN 4 OZ
BEEF 2 OZ
WW PASTA 4 OZ AFTER COOKING (1 CUP??)
GREENS LARGE

5PM
TRAIN

630PM
WHEY SHAKE, QUICK OATS, CREATINE??

730
BROWN RICE AND TUNA

930
1 CUPCOTTAGE CHEESE, CASEIN SHAKE, ALMONDS OR OLIVE OIL, FLAX?

945 BED

[D-Jay]

You need to explain what your goals are bro.  Weight, workout frequency, etc.

[Lugar]

6'2, 160lbs and about 8%.....goals are to buiild as much lean mass as possible.......

[Hedgehog]

Brown rice instead of pasta. Eat plenty. The days you're eating pasta, always eat whole grain pasta.

Make a big postworkout shake, should be sipping from it halfway into the workout.

YIP
Zack

[Lugar]

its 100% whole wheat pasta.....better source than brown rie....what kind of shake are we talking?

[Mike]

THANKS FOR THE ASSISTANCE, THIS IS WHAT I HAVE DEVELOPED WITH OYUR HELP....SUGGESTIONS?  DO I NEED MORE FATS? 
730
OATS 1 CUP
MUSCLE MILK??? (READ GOOD THINGS ABOUT THIS) 1 SCOOP
EGG WHITES 1 CUP

10AM
OATS 3/4 CUP
WHEY 1 SCOOP WHEY
EGG WHITES 1/2CUP

1PM
CHIKEN 4 OZ
BEEF 2 OZ
WW PASTA 4 OZ AFTER COOKING (1 CUP??)
GREENS LARGE

5PM
TRAIN

630PM
WHEY SHAKE, QUICK OATS, CREATINE??

730
BROWN RICE AND TUNA

930
1 CUPCOTTAGE CHEESE, CASEIN SHAKE, ALMONDS OR OLIVE OIL, FLAX?

945 BED

You're only up for 14 hours? 

Your eating at night loooks good but you should up the frequency during the early part of your day.  You only have 3 meals between 7:30am and 6:30pm.