Need diet help....

[markhyena]

I know there is 1000 threads about this, and ive prolly read em all but

I need to find a way to break this 190lb mark and I KNOW its diet !!

here goes
im
5'10"
190lbs
39 years old
about 15% BF
training 6 days a week
diet is somewhere around here,

wake up
6eggs
1 chicken sausage chipotle
20 oz milk 2%

lunch
3 chicken breast
some wheat pasta
green tea
1 V8

before workout and work
2 chicken breast

workout
after 2scoops whey protien 52 grams and some dextrose
work 1 hour

then go to second job 1 hour

eat before 3rd job
(food varies i get free food at work)
4 chicken breast
some potatoes or pasta
flavored water

get home
8 oz cottage cheese
20 oz milk

sleep 5 hours and do it all over again tomorrow...

now i know its not the best but it seems its the only time i have to eat im eatin.... help me out guy's

tweek me out !!!!

[markhyena]

bueler ??? bueler ??

anyone ?

[markhyena]

???
help ???

[gbrice75]

If you've read about 1000 of these, then you should know by now that we want/need to see macro info for each meal as well as time of day. Please repost your diet as such and i'm sure people would be happy to help you out.

[sean_holland]

Cut the Milk or make it Skim.

Turn the Eggs in to Egg Whites only.

and for GOD'S SAKE get more than 5hrs of Sleep!