Diet Critique and Advice

[OnIt]

Hey everyone, thanks for your help in advance. I've been a long time viewer and first time member. I have been working out for 6yrs and bodybuilding for 6mo.

My diet consists of:
-3/4 cup oatmeal w/ 2 tbsp flax, banana and sml cup OJ
-lean meat, whole grain rice, water or unsweetend tea
-PWO : shake
-tuna, whole grain crackers, water or unsweetend tea
I work out a consistent 6days/week for 90min and cardio 5days/week for 20-30min in the morning to keep the mid cut while bulking.

Stats:
-22Yrs
-155lbs
-5'9"
-10% bf

I am looking to gain 20lbs of muscle and stay cut. I know my diet is seriously flawed and I appreciate all your help. Please list specific portions and any recommended supplements.

I love this site you guys are awesome! Thanks

[OnIt]

Just wanted to add, I wake up around 10am then run. Go to the gym around 10pm-12 then to sleep around 1am if that matters.

[eatrainrest]

hey bro this is what i can send you, if youve seen the links then sorry! lol

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