Breakfast (8am):
4 spoon of oatmeal with milk, some raisins and fruits
or 4 egg whites 2 yolks, 2 pc wholemeal bread, milk

Workout (9am):
plain water during workout or Gatorade if pancit early

Post Workout (11am):
ON Whey, fruits

Lunch (2pm):
Rice, vegies, meat, chicken, fish (whatever my mom cooked, minus the gravy)

Evening Snack (5pm):
4 egg whites 2 yolks, 2 pc wholemeal bread, a cup of milk
or 2 pc of bread with peanut butter spread, a cup of milk

Dinner (8pm):
Rice, vegies, meat, chicken, fish (same as lunch)

Before sleep (11pm):
ON Whey

Average: 2571 calories, 200g protein, 95g fat, 270g carbs
Current Weight: 61 kg

Please comment so that I can make changes and improve my nutrition plan. I am quite serious with my diet, except for lunch and dinner because I have to eat whatever my mom cook. Don't wanna hurt her feelings now would I, somemore her cookings are delicious!

The only part I worried about is my PWO meal as it is only protein shake and fruits. Is this too little? I am aware that the body absorbs whatever nutrients available very fast PWO, as such I get hungry earlier than lunch, usually around 1pm. Should I increase my PWO intake?

Hmm. Is it enough if I take the protein shake with a cup of milk? Or should I just take 2-3 glasses of milk without the protein?

planning to substitute the ON whey with myofusion when the tub is finished. is it any good? read a lot of good reviews on it at bb.com due to its protein blend, making it suitable to consume at any time of the day.