need some diet advice

[RAILroad]

ht-5'9
wt-190
bf%-rough guess 14%
all natural never had a real cardio workout. i will do it occasionally, but i play college baseball and play basketball quite a bit so i think that does that job. im looking to cut down to around 175. ive been lifting hard for alil over a year. and have seen some real good progress but just wanting to get learner now. any comments welcome.

cals/carb/pro

meal 1---1/2 cup quick oats-146/26/5
dash brown sugar slenda
2 slices wheat bread with flax seeds-200/34/8

meal 2---8oz chkn breast-
1/2 cup brown rice-150/34/3

meal3---8oz chkn breast-
1 cup brown rice-300/68/3

meal 4---whey protein shake-160/2/40
small banana

TRAIN

meal 5-postworkout whey shake-160/2/40
16 oz G2 gatorade70/17/0

meal 6-12oz lean beef or chicken-330/0/66

i know there are no veg but im not a big eater of them. i love corn but i know its all about the greens. will eat them from sparingly. maybe you can help me out with that also.....

everday supps- multi vit, fish oil, vit C, liv 52

[RAILroad]

bump cmon guys looking for some help

[FallenWyvern]

What is your BMR?

How much is your grand total for the day?

[Deltasaurus]

i day u need to eat more cals eat about 2400 cals a day 40% carb and pro 20% fat and work backwards from there ur only shake should be PWO and Nighttime b4 bed casein protein which u can make ur self with cottage cheese no-fat,splenda cinamon,and a dash of whey for more flavor just blend it. do 30 mins of low intensity cardio PWO except leg days keep doing base ball and give it about 6 weeks u should be down to about 10%

eat all slow digesting carbs
fruit low GI rating
all lean proteins

if u need more info PM im pretty much same as ur stats and my current goals are the same

-AJ

[Phate]

ht-5'9
wt-190
bf%-rough guess 14%
all natural never had a real cardio workout. i will do it occasionally, but i play college baseball and play basketball quite a bit so i think that does that job. im looking to cut down to around 175. ive been lifting hard for alil over a year. and have seen some real good progress but just wanting to get learner now. any comments welcome.

cals/carb/pro

meal 1---1/2 cup quick oats-146/26/5
dash brown sugar slenda
2 slices wheat bread with flax seeds-200/34/8
need protein here, add some eggs, here's a good recipe for protein pancakes thats good, i'll attach it at bottom

meal 2---8oz chkn breast-
1/2 cup brown rice-150/34/3
rice isn't a good carb, try red potatos are sweet potatos
meal3---8oz chkn breast-
1 cup brown rice-300/68/3
same as above her
meal 4---whey protein shake-160/2/40
small banana
this is okay
TRAIN

meal 5-postworkout whey shake-160/2/40
16 oz G2 gatorade70/17/0
i would cut out the gatorade and add sweet potatos
meal 6-12oz lean beef or chicken-330/0/66
add a carb source, potatos, lentils etc... also, cut out 6oz of the meat and sub in an equivalent amount of cottage cheese for slow release over the night
i know there are no veg but im not a big eater of them. i love corn but i know its all about the greens. will eat them from sparingly. maybe you can help me out with that also.....

everday supps- multi vit, fish oil, vit C, liv 52

6-8 egg whites
1cup oatmeal the heartier the cut the better
1/2 cup cottage cheese

mix together with splenda(not your brown sugar stuff) and cinnamin, maybe some vanilla extract and cook