I started working out again and i guess my diet isn't to good lol, i will be reading sticky's on here but I am also looking for some help. I want to lose the fat and gain mass. I am 245lbs now want to get to at least 220lbs here is my diet


Meal 1
protein shake

Meal 2
Bowl of cereal with 2% milk <raisin bran>

Meal 3
1 piece of fruit
protein shake

Meal 4
Turkey Sandwich on wheat

Meal 5
Tuna Fish
protein shake

Meal 6
2 pieces of Chicken
1 scoop of white rice

Meal 7
Protein shake