First Cycle - Looking for diet tips

[smfo00]

Hey, looking for a little help!!!

First off I would like to mention that I am not a bodybuilder and am only looking to put on slightly more size than I currently have. This cycle is mainly meant to improve my functionality and improve my preformance. Ideally I would like to drop a couple percent in body fat and gain 5 to 10lbs of lean muscle.

I am 6 feet tall
188lbs
8-9 percent body fat.

I lift weights 3 days a week for an hour and a half each day and I do Plyometirc and sprint training 3 days a week for about 45 mins a day.

My current diet looks something like this:

Beakfast ( 7:30)

- 2 full eggs
- 2 slices of whole grain bread
- Protein bar

Snack (10: 30)

- Protein Shake
- Apple
- a large handful of almonds

Lunch ( 12:30)

- 32 grams of protein - normally chicken
- a large potato, brown rice, or whole grain noodles
- some fruit

Preworkout snack ( 4:00pm)

- Apple
- Energy Bar

Post Workout ( 6:30)

- Protein Shake
- Some Rice or Bread

Dinner ( 7:30PM)

- Large Chick Breast
- Rice, Noodle, or Potato
- Diet Coke (FOR MY SANITY!!)
- and some veggies

[(1*)]

get rid of the soda, eat greens three times a day, put some protien in your pre work out meal then give 45 to an hour before working out, eat more eggs and carbs for breakfast, like 4+ eggs and 1/2 to 1 cup of rolled oats.
matter of fact, add up the macros to each meal and daily totals and repost.
you can still grow fine before juicing being that you are as tall and lean as you are.

[eatrainrest]

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS