Please help me w/my dietplan

[GetRight10]

AGE:19
HEIGHT:5'11
WEIGHT:180
BF:17-18

GOALS
DROP DOWN TO 12 BODY FAT & BUILD MUSCLE

200=P
100=C
40-50=F

Breakfrest: 7AM

2 whole eggs 3 eggs whites
1/2 cup of oats
Protein Shake


Mid morning:
1/2 cut of oats
2 Slice Whole meal Bread


Lunch:
Salad with feta cheese chicken or beef. No dressing
Protein Shake

GYM @ 5:15 PM

Mid Afternoon Snack:
2 CHICKEN With Broccoli
COTTAGE CHEESE.



Dinner: 9PM
Chicken Or Beef,Rice,Broccoli
5-10 tbls Cottage Chesse
Salmon fillet Broccoli cooked with olive oil


A LOTS OF WATER THROUGH OUT THE DAY
PLEASE LET ME KNOW WHAT I SHOULD ADD OR TAKE OUT PLEASE HELP THANK YOU.

[D7M]

I think you should start by reading the stickies, and browsing some threads in here of people with similar diets.

We'll need macros to help you.

But honestly, that diet is wreck. I would just scrap it and start over.

Meal 2 you don't even have any protein. You need to consume protein at EVERY meal.

[Damienm05]

I think you should start by reading the stickies, and browsing some threads in here of people with similar diets.

We'll need macros to help you.

But honestly, that diet is wreck. I would just scrap it and start over.

Meal 2 you don't even have any protein. You need to consume protein at EVERY meal.

Another vote for ^^^^ this.

Just read the thread above this one for some info I posted as well. When you're ready to post a more viable diet, we'll get it sorted for you but this one is too far off and I'd need to write 1000 words to sort it and you'd probably not understand the logic behind my changes at this point.

[MFnatic]

I started the same way, do a little research on the types of food you want. Someone referred me to www.calorieking.com and it works well to find out pro/fat/carb/cal for most foods.