im a newbie i need advice

[Big]

believe me I have a firm grasp of genetics and the different body types, I'm still willing to bet that your diet and training need a lot of improvement. I'm not proposing that by following our tips you'll reach a lean 220lbs, but I'm certain you aren't at your genetic limit simply based on the fact that there are obvious flaws in both your diet and training even with the limited info on each you have provided.

[Maximus_Gluteus]

believe me I have a firm grasp of genetics and the different body types, I'm still willing to bet that your diet and training need a lot of improvement. I'm not proposing that by following our tips you'll reach a lean 220lbs, but I'm certain you aren't at your genetic limit simply based on the fact that there are obvious flaws in both your diet and training even with the limited info on each you have provided.

Thank you for your reply. I'll provide with more details of my diet and training.

Typical diet:

7:30am - Breakfast: 1 peanut butter & jelly sandwich with 1 chicken breast.
8:30-11:00am: 1 whey protein shake (~30g) with 300+ calories + 6 eggwhites, 1 yolk (~21g protein)

12:00pm - Lunch: same as breakfast.
4-4:30pm - 1 bowl of pasta or rice with either chicken thigh or a steak.

5:30-6pm - 5 gof creatine, 5 g of glutamine, 1 banana + 1/2 whey protein shake + 3 eggs.
7pm - hit the gym.
8-8:30pm - done with workout, take the 1/2 whey protein shake + 3 eggs. 5 g of creatine, 5 g glutamine.

9-9:30pm - 1 bowl of pasta or rice, again, with either chicken or a steak.
Right before bed: 1/2 whey protein shake (15-20 g protein).