Need to improve my diet

[ineedauser]

Day looks like this mostly:

1 cup of oatmeal, 2 scoops of whey isolate, 17oz of water

6 egg white omelette with peppers, onions.
Now this isn't everyday. And if I don't eat it, I don't eat at all due to time constraints.

Chicken with vegetables

Tilapia, about 8-10oz worth and 1 cup of oatmeal.

Grilled chicken
1 cup Green peas
Banana

Cereal.

2 scoops of casein before bed


I am trying to put on 4-5 pounds but lean out mostly. I am 5'7" 185lbs or so and have about 11-12% body fat I'd say. I wanna be 190 with 9-10% bodyfat. I know I need to cut the cereal out. Need an alternate food for good carbs/protein. I was using sweet potatoes but they are so hard for me to eat without some type of preparation. They're disgusting! Hahaha

At suggestions, ideas?

[Papiriqui]

You need to read the stickys here so you have an idea of what nutrition is all about. Than come back with a diet set up and we'll help you tweak it to you!!! Right now you have no idea what nutrition is and you need to learn.... Also time may be an issue but is not an excuse, we all have responsibilities here and we deal with them and make it work.....

[-KJ-]

You need to read the stickys here so you have an idea of what nutrition is all about. Than come back with a diet set up and we'll help you tweak it to you!!! Right now you have no idea what nutrition is and you need to learn.... Also time may be an issue but is not an excuse, we all have responsibilities here and we deal with them and make it work.....

Agree with pap.. Not that you don't know what nutrition is but to get a better understanding of it.
Lose the cereal.

Also, we need macros bro. And amounts of each food so we know where we are at. Work out your TDEE and go from there.

What your intention is, is to do a recomp. They are difficult and require macro manipulation.

I suggest cut to where u wanna be and bulk the . That cut won't take long. Or do a seriously lean bulk. The extra mass will make you seem leaner.