Summer rippest!! Diet #1!!!

[strong_web]

Well I have not been on here in a long time, and the questions I am going to ask I know most of the anwser. But maybe here is newer ways to a good diet.

Anyways as of today.

196LB
5'9
MALE

Workout in basement, I have enought weights and bar to get some quailty lifts in.

For Cardio, I have a old school tread and a ski machine.
Maybe the odd walk with kids and dog......?(very odd)

So base on my every day living.
MON - FRI - Up at 3am work till 2:30 home by 3;30.
Sat - Sun - At home for now till we get crazy busy at work.

Here my question,

Morning BK - Egg white seem to be the best but is there any other meal I CAN use.

Now meal 2 would be at work same with meal 3 and 4, What are you best idea for my meals.

Meat (lean), veggies, and maybe a shake for my 3rd meal?

And now when I am at home meal 5,6
Usally we eat pretty good, meat(chicken,steak,odd fish)
Veggie frozen in a bag from a store....?
Rice....?
Potato.... heavy for diet I think?

Now if you understanded what I was looking for then please help, if not ask, cause I am not the greatest writer...

ALSO DOES ANYONE HAVE A EXCEL OR PROPGRAM TO USE, I have fitday but it is a day to day thing to much work, good program for a comany.

[musclestack]

I'm not trying to be rude, but every question you asked you can find yourself on here. Read through the stickies and other members' threads. You'll learn a ton in just a few hours. Come back and post up a proposed diet plan in detail. I, and other members, will critique it for you to fine-tune.

The reason no one's going to make a complete, entire diet from scratch from you is that it DOES take time. Hell, when I plan a new diet, I sit for hours to fine-tune the macros, carb/fat placement, etc. If you do the leg work, we'll be more than happy to help from there.