Diet for getting ripped... Please help.

[stokedv]

A big fat, "I know", to the last couple posters. Obviously, I'm prone to gaining fat at the moment, hence, this post asking for help. And two, I mentioned my work schedule being a burden, I simply cannot eat real food between 5-10ish PM. I know that provides quite an obstacle but I'm sure it can't be dealt with and still have a pretty good diet.

Ok, here's what I've been eating for the past 3 weeks as I've been going more for 2000 calories and no longer crashing. I've also been trying to gain and it's been working but not optimally. Understand what you'll see below is a pretty weak diet but that's why I'm here. I actually have a very deep understanding of food and nutrition from a culinary perspective, not so much a bodybuilding one.

Meal 1: 9ish AM
(Pro/fat/carb)

47/5.5/54
2 packages instant oatmeal w/ water. Protein shake.

Meal 2: 11 AM
40/2.5/3
Pre-shake


Meal 3: 2:30 PM
70/3/40
PWO shake. 15 mins later 6" subway sand. chx breast on wheat, all veggies, no mayo/chz. Usually eat 1/2 the bread lol. (sometimes it's a homemade sandwich, very similar)

Meal 4: 5:00 PM
40/2.5/3
Shake at work

meal 5: before bed
Usually scarf a piece of chicken breast or a small shake or something to top off protein intake. I'm unsure about the effects of eating before bed, even if it's pro/fat, so I don't do it much.

Yup looks like there's lots of work in front of us
Build up a nice diet following Jamys great sticky use the foods that he used in his examples and browse trough the forums some more to see what other good foods you like... nobody will tell you what to eat and when thats the problem bro you need to build up a diet and we will tweak it to make it optimal for you... nicely

[FireGuy]

Yup looks like there's lots of work in front of us
Build up a nice diet following Jamys great sticky use the foods that he used in his examples and browse trough the forums some more to see what other good foods you like... nobody will tell you what to eat and when thats the problem bro you need to build up a diet and we will tweak it to make it optimal for you... nicely

If you are going to use that sticky please fix it with accurate macro totals for the sample meals. They are way off.

[Damienm05]

Using this info, I did some shopping and kept a very good diet today. I feel great and I can sustain it if it is proven to be what I need. I'll get the accurate format and info together and post it to be critiqued by morning. You guys rock.

[stokedv]

Using this info, I did some shopping and kept a very good diet today. I feel great and I can sustain it if it is proven to be what I need. I'll get the accurate format and info together and post it to be critiqued by morning. You guys rock.

bro I feel soooo good since I started eating like I should...
DIet is tha shit

[stokedv]

If you are going to use that sticky please fix it with accurate macro totals for the sample meals. They are way off.

yes sir, i'm on it