ok well ill start of with my stats.
ht-5'11"
wt- 235lbs
bf- i dont really know id say about 20% (i used to be 318 so im working on it lol)

This has been my diet for id say at least 6 months now.
1. (when i wake up) 2 scoops of Multi-Pro whey isolate (250 cal./48gr protein

2. kashi go lean oatmeal+3 hard boiled egg whites

3. whole wheat bagel with natural peanut butter

4. 8oz chicken breast, grilled with italian marinate- 130calories

5. after workout Multi-Pro whey isolate (250 calories/ 48grams protein)

6. 8oz grilled chicken breast or top of the round steak with greens

7 before bed another protein shake

also i take multivitamin, fish body oil, and flaxseed oil throughout the day

please help me out wanna keep the diet going and it just doesnt seem like its going anywhere lately with this one or i need to tweak it up. thankyou in advance