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Plain, fat-free yogurt. Only ingredient should be cultured skim milk (and sometimes some pectin). I can't stand cottage cheese.

Myoplex Deluxe is really more of a meal replacement than a PWO formula. I would probably use whey isolate postworkout (save some money too). Only then you have to be sure to get some slow-release...

Looks good to me. Kinda like a scaled-down version of my shake (I'm 5'11'', 145 lbs):

-350 mL gatorade (about 90 cals)
-1 banana
-1.5 scoops whey isolate
-4g creatine

37g protein and 340...

I used to use protein bars until i discovered ready-to-drink shakes. Myoplex Lite is my personal favorite (190 Calories, 25g protein). Doesn't need refrigeration, fairly easy to carry, and tastes...

What protein are you taking post-workout? Make sure you get some carbs with it as well, if your powder doesn't already have enough.

nonfat yogurt or skim milk

Why not combine some of those meals, eat the protein, fat, and carbs together?
Also that diet seems a little light for a 183 pounder, even if you are cutting.
With cardio and lifting, you're gonna...

[QUOTE=emo_chico]
Breakfast:
1 cup oats, 1/2 cup raisins, 2 tablespoons honey
1 scoop milk/egg protein shake (I'm allergic to egg white/yolk)
water, multivit. Apple or Orange juice.
QUOTE]...

I don't have a pre-WO suggestion, but get some fruits and veggies in your diet. Just because you're cutting doesn't mean you eliminate all those. You need the fiber and antioxidants.

Also, how...

With your breakfast, switch the Skippy PB for natural. Also have an orange instead of orange juice (whole fruit has fiber as well as sugars). I agree, you need some carbs pre- and post-WO. Also...

Jam is a mixture of different kinds of simple carbs. It has sugars from the fruit, which tend to be medium-GI. It also has a lot of added sugar (usually cane sugar), which is high-GI. Overall, jam...

Ditto. This stuff is amazing. No carbs or fat, more vitamins than I even knew existed... but yeah, it's expensive.

Where are all those carbs coming from? That meal sounds like it has hardly any carbs. Unless you're drinking a HUGE amount of tabasco (*painful screaming*).

Carbs are fine, but aim for low-GI carbs. Ditch the honey and have some oatmeal instead.
Peanut butter is a good choice to add some healthy fat.
Milk is great, since it has slow-digesting casein...

You can get wheat bread without HFCS. Lots of organic breads (and many "bakery" breads) contain no HFCS. If you can find a good, wholesome bread with mostly just grains in it, there's no reason to...

I don't know if 4cal/gram is exact, but I know why the numbers don't add up. Food manufacturers round to the nearest 10 (sometimes 5) calories. For example, a slice of bread that says 80 calories...

It's important to eat some protein with every meal:
8:30am: Looks fine, protein from the milk
11am: This is probably more protein than you need. Maybe replace the shake with a piece of fruit....

Milk protein has a higher BV than soy, plus skim milk is cheaper. Unless you're lactose-intolerant or just prefer soy milk, skim is the better choice.

Flaxseed oil is actually only 40 calories per teaspoon, like most oils. If you want 72 cals out of it, you need more oil.Could be good news or bad news for you, depending on whether or not you like...

Broiled flounder
Whole wheat pasta
a bunch of steamed vegetables
with salsa(REALLY hot)

oh..
and pepper all over practically everything.