meals...talk to me...

[radioflyer1017]

For the past two months I've been trying to add muscle (it worked, by the way)...now I'm increasing cardio to get ready for a half-marathon on June 13th.

I train in some form or another 7-days a week (I teach a lot of group classes), so meal plan stays pretty constant. I also have to pack food every day, so I don't have a lot of room to vary.

Below is average day, I'd love to get some feedback...

4am - 3 egg whites, 1 egg, 1 slice of cheese, 6-8 slices of turkey sandwich meat

7am - protein shake

10am - protein shake, apple

1pm - 6-8 oz. chicken breast, green vegetable (peas, broccoli, etc...)

3pm - yogurt, 12 almonds, banana

5pm - 6-8 oz chicken breast, dried cranberries, 12 almonds, lettuce (or spinach if available), low fat raspberry vinaigrette

8pm - protein shake

So...thoughts? Advice? workouts are usually in the mornings with the runs or spin classes at noon.

[Boss Man]

4am - 3 egg whites, 1 egg, 1 slice of cheese, 6-8 slices of turkey sandwich meat

(I'd go for low Fat Cheese to reduce Saturates. I also think your Protein is too high, and Carbs could be higher Low Fay Cheese is Protein rich, so could reduce Turkey a bit and increase LFC for the Carbs.)

7am - protein shake

10am - protein shake, apple

(I'd go for something else here Protein wise, and make sure the apple is eaten about 10-15 minutes prior, to enhance digestion rate.)

1pm - 6-8 oz. chicken breast, green vegetable (peas, broccoli, etc...)

(Seems fine.)

3pm - yogurt, 12 almonds, banana

(I would go for something else here instead of the Banana, there's other Carb options, so I'd be inclined to go for them instead.)

5pm - 6-8 oz chicken breast, dried cranberries, 12 almonds, lettuce (or spinach if available), low fat raspberry vinaigrette

(Same here with the Cranberries. You could alter the Cranberries and go for things like Tomatos, Cucumber, Peppers, Veggies, or reduce Protein slightly then add stuff like Mushrooms, Legumes etc etc, that cary Carbs as well. There's quite a difference in things like Lettuce and Spinach regards calories and Macronutrient content, so I'd be more precise on which you have.)

8pm - protein shake

Could change this as well. Perhaps got for something simple like Beans on Toast, or Peanuts, Low Fat Cheese etc etc.)