How Can This Diet be Improved!!!!

[JOD]

Breakfast:
1-Scoop Whey
1-Scoop Micellar Casein
1/2-Cup Oats
10-Grams of Flaxseed Oil

Pre-Workout-
10-Grams-BCAA
15-Grams-Glutamine

Post-Workout-
10-Grams-BCAA
15-Grams-Glutamine
1-Scoop Whey
1/2-Cup Oats
1-Small Banana

Lunch:
Chicken- 6-8 ounces
Raw Spinach Salad
String Beans
5-Grams- Fish Oil

Snack-
Aminofuel- 15-grams Protein
Fiber One Cereal

Dinner:
Chicken- 6-8 ounces
Raw Spinach Salad
String Beans
5-Grams- Fish Oil

Bed-Time:
1-Scoop Micellar Casein
1/2-Scoop Whey (Just Flavor)
10-Grams Flaxseed Oil

Diet Totals:
Calories:2000
Protein: 220 Grams
Carbs:175 Grams
Fat:50-60 Grams

Supplements:
Multi-Vitamin, B-Complex +Biotin, 2g Vitamin-C, Vitamin-E,AlphaLipoicAcid, Calcium+Magnesium, Anti-Oxidant Complex, ZMA(Sleep), Arginine&Ornithine.

My Stats:
6'0
215

My Goal is to get down to 170lbs. in the next 16 weeks, while trying to maintain as much muscle as possible, I know the diet is pretty clean, but it can always be improved, and if anyone could offer some suggestions it would be appreciated. Thanks

[justagirl]

looks great to me, though i don't know if whey before bed is a good idea. and that really means that i just have no idea whatsoever. same with casein before a workout

[matthor]

do u read up alot in Derek's contest prep? cos that diet has that ring about it...

[Robbyrh10]

That looks to be a very solid diet you have going. The only thing i would change is your afternoon snack. Id go with a whole food protein source and some EFAS. The fiber one and powder are not bad by any means, but there are more optimal choices IMO

[Jules Verne]

looks great to me, though i don't know if whey before bed is a good idea. and that really means that i just have no idea whatsoever. same with casein before a workout

I think it is fine, because for pre WO, he's got 50:50 whey:casein and pre bed is mostly casein. Even the beloved cottage chesse has some whey. The pre bed non-whey thing is not to have ONLY whey as your protein source.

[JOD]

I just want to thank everyone of you for helping me out, and to answer the above question, I didn't take any of this diet from one source, I have become addictied to this forum, and through everyone's suggestions, and my own personal preference to these foods, this is what I have decided to go with, my only modifications would be that I do need a whole protein source for my snack, but this is normally done during my work hours, so aminofuel is an easy way to get quick digesting protein. And the only reason I put a half scoop in my bed-time shake is to add an overall better taste to my protein shake, casein by itself really not all that appetizing, anyway keep the suggestions coming!!!! Thanks!!!