am i eating right?

[nikegurl]

i'm trying to lose some fat and gain muscle.

how's this look?

meal 1
1/2 cup oatmeal
1 Tbs natural peanut butter
4 egg whites and 1 yolk (hard boiled)

meal 2
1 chicken breast, grilled
1/2 yam

meal 3
1 can water packed tuna
mixed salad greens
balsalmic vinegar

training

after gym - protein shake (whey protein with ice and banana)

i'm getting labrada low carb lean body mrp and will add that in for more protein and calories

[Iron-T]

you only listed 3 meals !? You should eat a small meal 5-6 times a day. That will prevent hunger pangs and keep your bloodsugar steady and your metabolism up.
You got the right idea with your choice of foods...keep starchy carbs for earlier in the day and switch to fiberrich veggies later in the day.
To lose fat and gain muscle, experiment with cycling your caloric / carb intake. 3-4 days a week reduce ( based on your maintainance intake ) your calories by about 250 cals ( mostly from carbs ), then up your cals 250 for two days and eat maintainance for one day...repeat cycle.
Drink lots of water and add 2 more meals to your day .
Example :
meal #1
oatmeal
5 egg whites
1 tbsp peanut butter

meal #2
chickenbreast
apple

meal #3 ( post-workout)
mealreplacement shake or whey w/ 1/2 cup berries

meal #4
chickenbreast
small salad ( tomato, cucmber, lettuce, 1tbsp balsamic vinegar )

meal #5
protein shake or 6 oz fish w/ vegetables

[Hibiscus09]

That looks like a pretty good diet Iron-T. That's pretty much how I eat except Saturday's, which is cheat day. :) Anyway, I think a lot of times people make the mistake of not eating enough. I don't know how they do it because I notice immediately when I'm not taking in enough food when the hunger pangs set in from all the exercising. I usually end up taking in about 1,450 - 1,500 calories a day with a 40-40-20 split. I need to get better at cycling the carbs, though.