thanks.
– more proteins? where should I add them? they are in all meals except snack2. maybe here?
Being in there doesn't mean it has much. Aim for 1-1.5g/kg of bodyweight.
– fewer carbs… so should I take off rice and pasta at lunch
Your carbs don't look that bad actually–I was thinking lunch was before you worked out.
– more good fats… I can get some nuts at snack1 – okay?
That would be good–almonds, cashews, etc.
– more vegetables… I will add it at snack1, and some more at lunch and dinner.
Good plan
– why is good to drink PWO drink during cool down? isn't so that the best regeneration is if you drink it 15-30 minutes after finishing workout?
Says who and with what studies? Your body will already be in a catabolic state near the end of your workout if you are not using peri-workout nutrition, so just start drinking it near the end.