at a loss w/ a diet plan HELP

[engbulldog]

Ok is there anyone willing to give me a hand? I went from 215lb to 190lb to see what my body was gonna look like and how much muscle I would loose my current diet looks like this

mon-sat
1 cup oat meal
2 whole grain waffles w/pb
glass of h20

1/2 cup cottage cheese
1/2 pineapple


whole grain wrap
turkey or chicken
mild cheese



whole grain wrap
turkey
mild cheese


2 scoops ON whey protien w/ water


chicken or beef
veggies
water


I also drink around 1 gallon of water per day

before bed

2 scoops casien protien ON w h20



stats 5'6 193 current program fst-7 BF around 12%

been lifting 5 plus years

Thanks guys

 

[Diesel City]

Macro's?

 

[engbulldog]

sorry for the crappy wording trying to feed the baby and make dinner I'm looking for an bulk type diet to gain some muscle and keep the fat low

 

[RalphMalph]

first thing i notice is there is not much protein at all for breakfast.

 

[Ness]

first thing I noticed is zero EFAs.

 

[engbulldog]

thanks guys feel free to give ideas !

 

[pesty4077]

Could be better.