really need some diet help please!!!!!!

[kev123]

this is my basic every day routine:-
5a.m breakfast:-4 egg whites + 1 whole egg
40g oats with skimmed milk
1 banana
a protein shake

9:30 snack:-protein shake
small glass water

12:30lunsh:-5oz tuna
1tsp light mayo
1brown baguel
salad
yogurt

4snack:-protein shake
small glass water

6p.m dinner:-8oz grilled chicken breast
1 baked potato
1 and a half cups of brown wholewheat rice
green veg
olive oil dressing
1 bag of cashew nuts

7:30p.m:- into the gym for 45-1hr

9p.m snack:-protein shake
large glass water

10:30-11 p.m sleep

this is my daily routine the shake i am using is U.S.N pure protein
i have only been following this diet for 2 weeks
age:26
weight:197lb
body fat:23%
height:6ft1

my goals are to reduce body fat to 10% and become bigger not to sure the specifics but i would like to be the size of '50 cent' sorry i know this is a bit vague

[mg1228]

this is my basic every day routine:-
5a.m breakfast:-4 egg whites + 1 whole eggdo 6 whites 3whole
40g oats with skimmed milkdrop the milk do water instead-not sure how much 40gr is--but do 3/4 cup
1 bananadrop it
a protein shakedrop it

9:30 snack:-protein shake drop the shake--do real food instead--lean protein and complex carb--really too much time since 5am meal
small glass water

12:30lunsh:-5oz tuna
1tsp light mayo
1brown bagueldrop it and do 1/2 cup oats
salad
yogurtdrop it

4snack:-protein shake drop it and do real food--lean protein and complex carb
small glass water

6p.m dinner:-8oz grilled chicken breastgood
1 baked potatodrop it
1 and a half cups of brown wholewheat ricegood
green vegmake sure these are fibrous carbs--like broccoli
olive oil dressing
1 bag of cashew nutsdrop it

7:30p.m:- into the gym for 45-1hr

9p.m snack:-protein shakesince u aint gonna eat again after this do real food---8oz chicken breast and i would do carbs with it--or u could do a good fat source
large glass water

10:30-11 p.m sleep

this is my daily routine the shake i am using is U.S.N pure protein
i have only been following this diet for 2 weeks
age:26
weight:197lb
body fat:23%
height:6ft1

my goals are to reduce body fat to 10% and become bigger not to sure the specifics but i would like to be the size of '50 cent' sorry i know this is a bit vague

see bold above---u need to post cals and macros for each meal and total up the day--u are not gonna get bigger but u can get to 10%

u also need to figure ur tdee so we can figure how many calories u need--start by making the changes above

[Damienm05]

I like your critique 99% but I would say keep the PWO shake, just 1-scoop of whey with 1/2 cup oats. Then get a whole food meal in right before bed, ideally lean ground beef with 2 tbspn. of natty PB or some other beef/efa meal. That really is a terrible workout time if there's anyway to change it, but if not I understand real life (job/family) comes before bodybuilding.

Also, it's not realistic to gain significant muscle mass while cutting body fat from 23 to 10%. Sure you can get bigger but going from weezy (i imagine your around that level of muscle if your 197 at 23%) to fifty while cutting won't happen. Not trying to be a downer just wouldn't want you to be disappointed. If you follow Mg's advice, get your numbers/macros in check, and do cardio - you will have nice results for sure. You could be at 15% and looking like Akon in not long at all. Then akon to fifty is very achievable with the right diet! Haha, btw, don't put too much stock into these rapper's physiques - they're all like 5'6"! Except 50, he's pretty jacked for sure.