diet critique

[number twelve]

hey everyone, its been a long time since i posted!

i am currently 5'11" 188

i am trying to trim down for summer and i feel my diet may be holding me back somewhat. i have reduced my bodyfat down to 12% from about 15% but i would like to be in the 10-11% range. also at the same time, i am obviously trying to retain as much muscle as possible and keep getting stronger. i am a college student cooking for myself. my typical daily eating plan is as follows:

meal 1: 4 rolls salmon and tuna sushi from foodcourt. (i usually wake up too late for me to have a shake in the morning)

meal 2: musclemilk shake

Work out

PWO: Animal Nitro(amino acid supp.) + gatorade

meal 3: 2 roast beef sandwhiches on whole wheat bread with 2 slices of american cheese. no mayo. a lil salt and pepper.

meal 4: 1 lb of chicken breast, with nothing on it, made on a george forman grille, since i dont know how to cook. haha

meal 5: Musclemilk

I also will substitute in cans of tuna fish with whole wheat bread, oatmeal, and omelettes (6 whole eggs, 1/2 zucchini, 1 slice american cheese) i also try to snack on fruit or vegetables when i am hungry.

what can i take out of my diet that might be preventing me from reaching my goals?
thanks in advance for any advice
-J

[IBdmfkr]

You need more calories, it'll be extremely hard to retain mass with what you're working with.
I counted approx. 2200 max. Very few complex carbs and way too many calories from supplementation.

Try breaking it down into more meals to speed up metabolism and drop the shakes for meals. Shoot for 30-40g protein/40-60g carbs per meal for starts. Not to mention you're lacking EFA's.

That's summed up, Here's a couple stickies for you to checkout, hope it helps.
http://forums.steroid.com/showthread.php?t=75729
http://forums.steroid.com/showthread.php?t=39010
BD