need advice

[hungery1]

alright here's the situation,
im 22, about 5'10 185lbs. ive started training again for the last few months i dont know what my body fat percentage is but im wanting to get lean mass gains as well keep tone as i can, but my main focus is the gains.
as of right now my diet looks something like this.


1st meal
four egg whites and one whole egg
two pieces of whole grain wheat toast w/ peanut butter
1/2 cup of quaker oats
sometimes a 1/2 grapefruit plain

2nd meal
tuna wrap (1 can tuna, on tortilla w/some cheese)
1 scoop whey protien

3meal
either chicken breast or pork chop
1/2 cup brown rice

4 meal
usually a protein shake
and some nuts or turkey jerkey

work out

5 meal chicken breast
brown rice
some time of greens (broccoli or fresh asparagus or green beans ect.)

light snack
nuts, fruit ect.
or
a protein shake


now i dont have enough knowledge to know exactly what im doing right or wrong when it comes to this so im looking for some opinions on what i can do to improve it cuz i get alot of diff. info from alot of diff people.
also if you need to know more info just ask, i can also post my workout schedule if that would help. thank guys

[POPS]

alright here's the situation,
im 22, about 5'10 185lbs. ive started training again for the last few months i dont know what my body fat percentage is but im wanting to get lean mass gains as well keep tone as i can, but my main focus is the gains.
as of right now my diet looks something like this.


1st meal
four egg whites and one whole egg
two pieces of whole grain wheat toast w/ peanut butter
1/2 cup of quaker oats
sometimes a 1/2 grapefruit plain
[B]UP THE EGGS TO 6 WHITES, DROP THE TOAST AND GRAPEFRUIT AND JUST HAVE OATS

2nd meal
tuna wrap (1 can tuna, on tortilla w/some cheese)
1 scoop whey protien
HAVE YOUR TUNA SOLO OR WITH A TABLESPOON OF LIGHT MAYO, NEED CARBS HERE AS WELL

3meal
either chicken breast or pork chop
1/2 cup brown rice
DROP THE PORK CHOP, TOO MUCH FAT

4 meal
usually a protein shake
and some nuts or turkey jerkey
THE SHAKE IS OK IF YOURE PRESSED FOR TIME, YOU NEED SOME CARBS HERE SO YOU DONT CRASH DURING YOUR TRAINING

work out

5 meal chicken breast
brown rice
some time of greens (broccoli or fresh asparagus or green beans ect.)
GOOD CHOICE

light snack
nuts, fruit ect.
or
a protein shake
YOU NEED A SLOW DIGESTING MEAL HERE LIKE COTTAGE CHEESE, CASEIN PROTEIN, OR GROUND BEEF
now i dont have enough knowledge to know exactly what im doing right or wrong when it comes to this so im looking for some opinions on what i can do to improve it cuz i get alot of diff. info from alot of diff people.
also if you need to know more info just ask, i can also post my workout schedule if that would help. thank guys

My recc in bold.

Im no expert, but you will have to figure out your daily macros so you will be able to see if you are eating enough or not enough.

[ijbickerdike]

go to maximuscle.com and that will give you your average bf and lm %

[ijbickerdike]

End goals aswell will be helpful

[hungery1]

thanks for the tweeks. but what would be a good example meal for my last meal. what do you think would be a good pre-workout meal,and what would be a good carb to throw in on my second meal? more brown rice, beans, pasta? or does it matter

[gbrice75]

Preworkout - 4-8oz lean protein (depending on your caloric needs) + 40-50g good complex carb - sweet potato would be my choice. Brown rice, quinoa, lentils/beans, oats, etc. are all good choices. Same for your second meal.

[hungery1]

thank you guys i just put together a new shopping list based on this. i hope being strict to and fine tuning this diet with help in my gains. now i guess the next step is puttin my work out up and see what you guys think about it im lokin forward to get all the advice i can to get the max i can out of my diet/workouts. im your guys hands to mold into a monster lol ...ps. i like having a half a grapefruit with breakfast is this ok or negatively effect the diet.....also should i be eating the same amounts on my lifting days as i do on my non-lifting days?