Want a diet to suit my goals

[dangerous dan]

stats

AGE:18
HEIGHT: 6FT
WEIGHT: 175LBS
BF: 17%

rite i have just changed my daily diet to this in the last couple month

Before

8am- nothing all the way threw to 4pm. 4pm- pizza junk food 9pm- cerial

Now

8am- cerial & semmi skimmed milk. 3raw eggs
12am- large bowl of pasta with either chicken breast chunks or gammon sliced. also mixed with coleslaw
3pm- chicken breasts/pork chops with salad
4pm- gym workout
6pm- can of tuna or pot of cottage cheese

^^^^^ shocking diet still but its a big improvement on the last.

Can anyone tell me a diet to suit my goals, wanting to get down to 10-12% bf
and want to also lump up and get my weight up to say 200lbs

[dangerous dan]

anyone??

[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

[dangerous dan]

ok geez tar