Can you guys help me with my diet. I am 27yrs old female, 142 lbs and 5'4. I competed 2 yrs ago in bikini, now I am looking to go towards womens physique so I need to put on some more muscle. I am so scared of fruit in my diet and other high sugar protein items such as cottage cheese and milk. Please enlighten me so I can get out of the diet rut. My current diet / routine looks like this.....
730-wake up: 1/3c oatmeal with water & 1t splenda, 4-5 egg whites, and 1 cup coffee
0930-1 scoop of whey isolate protein powder made with water before gym
1200-post workout: Either-*a protein shake with 2 scoops of pp, ice, water, 2/3c oats. OR *2/3oats in microwave then add pp.
300-Clean meal-protein and green veggies (protein is usually either flounder, tilapia, chicken, shrimp, turkey)
600-6 egg whites rolled up in a brown rice wrap
900-2 scoops of pp shake with fish oil capsule.