I do not like this diet at all, frankly.

First things first. Do not kid yourself. Protein shakes are not a meal. I repeat, a protein shake is not a "meal". A smoothie is not a meal. Consistently feeding real whole well balanced foods is what is required and essential.

This idea that a powder is a meal is simply marketing propaganda used in order to sell product by convincing the buyer than this powder actually replaces whole foods. So in truth you are eating only 3 meals while supplementing additionally.

Second , no complex carbs at all until 1 time, 2 cups post workout. Literally makes no sense whatsoever and in my opinion a terrible strategy. You are either eating carbs or no carbs, one or the other. If utilizing carbs then it must be spread throughout the day and never just one shot once.

This planned diet is obviously low in carbs and calories. You are better off going pure keto, upping your total fats (I see you have meal 3 and 4 no fats pre and post workout. Very shortsighted) and keeping it steady until a refeed meal or day is needed to replenish.

On top, I am never a fan of ground meat anything unless its game meat or you know your butcher personally. Second, not a fan of including whole tomatoes or tomato based products as they raise inflammation in the body.

Thank for sharing and offering a critique. I hope my opinion is helpful.

As an experiment try adding a cup of cottage cheese with the three whole food meals. Give it sixty days and see if there’s a difference. Your going to metabolize more protein than a natural bodybuilder. Get the 1% if your watching fat. The great thing with cottage cheese is you can damn near swallow it. It goes down easy.