Ladies.. I need help! (with diet etc)

[Lea]

I think i've only posted here a few times but I'm always lurking.. I hate asking for help but I really need it

little background info.. I've lost approx 35 lbs in the past year and a bit while putting on lots of muscle (lots for me, none compared to many of you amazing ladies) Im 5,2 and about 140lbs.. my goal is 115-120

anyway I've hit a plateau and want to get a little strickter with my eating.. I dont know much about what to eat with what etc and was wondering If I could get a little help..

I dont follow a plan so to speak right now..and it seems I always find that peanut butter jar sometime during the day but typically would something like this be good ?

Meal one- (6 am)1/3 cup oats, 1/2 cup cottage cheese ( I heard egg whites would be better for breakfast?)

Meal two- (10am) piece of fruit? apple or orange maybe..and a few almonds

Meal 3 (12pm) salad with veggies, boiled egg whites etc OR chicken/fish with veggies

meal 4 (2pm) ??? not sure here cottage cheese?

Meal 5 (5:30) Pre work out meal. chicken and veggies?

Meal 6 (post work out) shake with oats? .. I was told I should take 15-20 G dextrose(sp) ...is that true?

any help is appriciated

also.. just wanted to say how much of an inspiration many of you are.. I pop in every morning before school

[user905439049043904390-]

Meal one- (6 am)1/3 cup oats, 1/2 cup cottage cheese ( I heard egg whites would be better for breakfast?)

YES EGG WHITES INSTEAD- ABSORBED FASTER AFTER SLEEPING

Meal two- (10am) piece of fruit? apple or orange maybe..and a few almonds

ADD PROTEIN - MAYBE TRY YOUR COTTAGE CHEESE HERE

Meal 3 (12pm) salad with veggies, boiled egg whites etc OR chicken/fish with veggies

MAYBE TRY BROWN RICE FOR CARBS SINCE YOU HAVE WORKOUT COMING UP

meal 4 (2pm) ??? not sure here cottage cheese?

ADD CARBS PRE-WORKOUT

Meal 5 (5:30) Post work out meal. chicken and veggies?

Meal 6 (post work out) shake with oats? .. I was told I should take 15-20 G dextrose(sp) ...is that true?

SWITCH MEALS 5 AND 6 IF 530 IS RIGHT AFTER YOUR WORKOUT

[Lea]

oops.. meal 5 should be PRE workout.. I was tierd when I wrote that.. but thanks!

[Lea]

no more advice ?