any improvements i can make on this diet?

[mikeegood]

Meal 1
6 egg whites, 1 whole egg, 3oz oats, 1 banana

Meal 2
10oz tuna in water,

Meal 3
chicken breast, 1 baked potato,

Meal 4
chicken breast, 2 slices whole wheat toast, yogurt.

Meal 5
6oz grilled steak, 1.5 cups brown rice, salad or vegetables.

Meal 6
cottage cheese, 1 scoop whey protein

thank you

[Twist]

stats and goals.

[mikeegood]

5,11
176 lbs
body fat unknown
been lifting on and of for 2 years due to work

[mikeegood]

goal is to gain a good ripped size dont wanna be huge

[Twist]

1. need a bodyfat measurement, post a pic
2. lift consistently
3. goals should look like this: gain 3 pounds, lose x amount of fat, get to this bf, I wanna see abs, bulk to blah blah blah... can't gain without fat, can't cut without losing weight.
4. get macros up, use fitday.com to help. just put in the amounts and find out how much protein, carbs and fat is in each meal.
5. yes there are many improvements to be made, but first do the above.

[mikeegood]

ive attached a photo

2. lift consistently how do you mean?
3. basically wanna gain abit more size but at the same time with the stomach tone and flatten that out abit
4.
meal 1
cal 616
fat 11.9
carbs 85.3
prot 43.4

meal 2
cal 329
fat 2.3
carbs 0
prot 72.3

meal 3
cal 549
fat 17.2
carbs 26.7
prot 68.1

meal 4
cal 826
fat22.0
carbs 72.3
prot 81.7

meal 5
cal 1,271
fat 39.7
carbs 135.2
prot 88.9

meal 6
cal 220
fat 6.2
carbs 10.0
prot 30.0

[Twist]

1. Pic looks about 15% but fire is a better judge.
2. you said you trained on and off, change that to just on.
3. I would recommend a cut but you could bulk. you are right on the border. you will like your physique more when you cut (short term), but you will want to gain size. If you bulk you will look fatter, but after a cut you will look better (long term year or so)
4. let's get number three figured out then we can go from there.

[mikeegood]

i dont wanna get fatter thats for sure so a cut its gonna have to be

[Turkey]

HIIT is your new best friend. IMO, it will help you achieve your goal in no time. Diet may need a tweak here or there, but i think you're at the point where something like HIIT will help drop the BF while sparing muscle as much as possible.

If you're not in that type of cardio shape yet, then just some low/moderate cardio for now on most days, should help out a lot.