I know there is 1000 threads about this, and ive prolly read em all but

I need to find a way to break this 190lb mark and I KNOW its diet !!

here goes
im
5'10"
190lbs
39 years old
about 15% BF
training 6 days a week
diet is somewhere around here,

wake up
6eggs
1 chicken sausage chipotle
20 oz milk 2%

lunch
3 chicken breast
some wheat pasta
green tea
1 V8

before workout and work
2 chicken breast

workout
after 2scoops whey protien 52 grams and some dextrose
work 1 hour

then go to second job 1 hour

eat before 3rd job
(food varies i get free food at work)
4 chicken breast
some potatoes or pasta
flavored water

get home
8 oz cottage cheese
20 oz milk

sleep 5 hours and do it all over again tomorrow...

now i know its not the best but it seems its the only time i have to eat im eatin.... help me out guy's

tweek me out !!!!