Diet till today(the Past)- Part 1

I was on a fat loss or cutting phase for one month when I had joined. I lost 8kg during that time and and my waist came down from 32 inches to 29 inches and my body fat % from 15.5% to 11.8%. My workout consisted of alternate days of cardio and weight training(one day cardio and weight training the next day) and I worked out 6 days a week and I was on a strict low carb, no fat and high protein diet. I am off it now but I would like to post the diet I followed during that time.

My diet for the first week:-

Early morning- 1 glass warm water with half tsp honey and half tsp
lemon


Breakfast- 1 cup of oats with 2 boiled egg whites

after one hour- 1 orange

lunch- 2 chapathi, boiled vegetables and 1 boiled egg white

evening- 1 cup of sprouts

before workout- 2 boiled egg whites

dinner- 1 apple and 1 boiled egg white

With this diet I felt too tired and didn't give me good muscle recovery. I felt as if I am losing muscle too! :(

When I was in bangalore I had joined fitness one and the dietitian there had recommended me Optimum Nutrition's 100% whey gold standard protein for reaching my daily protein requirement. Whey or milk plasma is the liquid remaining after milk has been curdled and strained. It is a by-product of the manufacture of cheese or casein and has several commercial uses. http://en.wikipedia.org/wiki/Whey
In ON's whey they have made it in a powder form and the rocky road flavour tasted like yummy chocolate shake. I googled and found out that its best to have whey post workout and early in the morning.

and my improved diet became:-

my diet is-
Early morning- 1 glass warm water with half tsp honey and half tsp
lemon

morning- I might do crunches or a few pushups and drink 1/2 scoop whey
with water

Breakfast- 1 cup of oats with 2 boiled egg whites

after one hour- 1 orange

lunch- 2 chapathi, boiled vegetables and 1 boiled egg white

evening- 1 cup of sprouts

before workout- 2 boiled egg whites

after workout- 1 scoop whey with water

dinner- 1 apple and 1 boiled egg white