I need a good diet????

can someone please help me???? Im 5 weeks into a cycle Fina Eq Prop, not putting on a whole lot of weight....I try to pound protien all day...Im looking for a 3500cal or so diet...time and how much food would help...Im 5-9 202lb @ 11%.... I know its tuff but what I would like to do is loose some bodyfat at the same time Im building mass or atleast maintain current BF...anybody have any ideas...I guess Im just a retard I cant figure out how to get 3500 cals with out eating 5 Big Macs...I do drink about 4 labrada ProV 60g protien shakes everyday no prob and they are like 300cals each...I have never posted on the diet forum, Maybe Im asking to much but can someone please write me a diet???

Here's a run down on a typical day for me

6am
3 scrambled eggs (1 whole, 2 egg whites)
1 cup oatmeal
1 1/2 cup skim milk

9am
2 grilled chicken breast
1 cup rice or potatoe
1/2 cup mixed veggies

12pm
1 turkey breast sandwhich (turkey, mustard, bread)
1 apple or grapes
1 can tuna drained

3pm
2 grilled chicken breasts
1 cup rice or potatoe
1/2 cup mixed veggies

6pm dinner
usually steak or lean ground beef
veggie
potatoe
(really it's whatever the wife cooks for supper)

7pm
protein shake(2 scoops PRO-RATED whey, 1 cup skim milk
1 banana

8:30pm
protein shake(2 scoops PRO-RATED whey, 1 cup oatmeal, 1 cup skim milk)

10pm
1-2 cans tuna or protein shake

hope this gives you an idea of where you should be at!!!

thanks man I will give it wirl....thanks for all the info BT

Throw in some flaxseed oil in and there.....Maybe some cold water fish, salmon,cod,swordfish...

Just switch it up now and then becuase you don't want to get bored with your diet because when you do it becomes alot easier to cheat. Like chinups was saying flaxseed oil will bump your cals up more too. Also, protein shakes are good but stick with real food as much as possible, I only use shakes before and after my workouts and before bed or in the middle of the night. Just eat clean and eat alot. Good luck!