I'm 195 lb about 14% I'm just coming off cycle so I need to maintain what I gained but still want to be lean for summer. I think my diet is fairly good for what I have available. The main thing I know is missing is an afternoon meal before dinner/after lunch. I don't have much available to me so I want something that is fairly easy as I will be at work in an office.

6:00 am
1/2 cup oats with stevia/cinnamon
2-3 Eggs with a little olive oil

7:00 am
am workout

9:30 am
3 scoop whey protein

11:30 am
4 oz chicken breast and veggies

2:00 pm
(Need some help here)

4:30 pm
4oz baked fish
Brown rice
Veggies

7:00 pm - (could maybe have some tips here)
Protein bar or left overs

10:00 pm
casin protein and natty PB