Need help w/ Diet

[N2OBOY]

I need help adjusting my diet. My major problem is work. I work 2 jobs 8am-10pm M-F so its hard to eat right. Below is my current diet. Any help would be appreciated. I am looking to get cut and lean muscle mass. Height 5'7" weight 185. Will be gettign my BF tested this week. Also any ideas on supplements I should take.


5:45-7am GYM (weights)

7AM
Protein Shake

7:30AM
3 Eggs, 2 pieces of toast


9AM
Protein Bar


1PM
2 tuna fish sandwiches w light mayo

1:30-2pm cardio pm lunch break

3PM
Protein Shake


6PM -
8 oz chicken, 2 cups brown rice, salad

8PM
4 egg whites

Thanks!!

[eatrainrest]

before we critique you must check out these threads they will help tremendously

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS
http://forums.steroid.com/showthread.php?t=384553 CARDIO AND HR
http://forums.steroid.com/showthread.php?t=384006 INTRO TO EXERCISE
http://forums.steroid.com/showthread.php?t=385368 FREE TRAINING ADVICE
http://forums.steroid.com/showthread.php?t=383337 RONNIES CARB CYLCLING/KETO
http://forums.steroid.com/showthread.php?t=380883 AM CARDIO
http://forums.steroid.com/showthread.php?t=384009 PHYSIOLOGY

then come back with proposed BMR, stats, etc.

[eatrainrest]

I need help adjusting my diet. My major problem is work. I work 2 jobs 8am-10pm M-F so its hard to eat right. Below is my current diet. Any help would be appreciated. I am looking to get cut and lean muscle mass. Height 5'7" weight 185. Will be gettign my BF tested this week. Also any ideas on supplements I should take.

you still need to do what i asked in the first post, but ill critique it as is anyway
5:45-7am GYM (weights)
you go to the gym on empty stomach? in a carb depleted catbolic state? catastrophic results

7AM
Protein Shake
2 scoops whey with 40-60g semi simple carb

7:30AM
3 Eggs, 2 pieces of toast

this should be at 8-3 30 and include a complex carb with a low GI like brown rice, with grilled chicken example

9AM
Protein Bar

chuck this out and use EFA's with some FOOD protein

1PM
2 tuna fish sandwiches w light mayo

what bread? chuck out the mayo. eat the tuna straight up baby, also add in fibrous carb
1:30-2pm cardio pm lunch breakl

3PM
Protein Shake
no, you need real food, and other macros like EFA's


6PM -
8 oz chicken, 2 cups brown rice, salad
this wouldve been perfect for that 1.5 hours after your inital PWO nutrition

8PM
4 egg whites
no sub hejre with flax oil/london broil

Thanks!!

diet is very poor, these are basic suggestions, watch those vids dont worry you will learn! and jammy + others will chime in to help