You are rite the diet is bad.

your Lean Body Mass is around 210 Lbs / Base nutritional needs on that.

Protein 1.5g x 210 = 315g Protein / 6 = 52.5g per meal = 1260 cals

Carbs 0.75 - 1.5g x 210 = 157.5 - 315g Carbs / 6 = 26 - 52.5g per meal = 630 - 1260 cals

Fats 0.35 - 0.38g x 210 = 78.3 g Fat / 6 = 13g per meal = 705 cals

This is roughly a 40 - 40 - 20 split that fits your TDEE, now its your turn to fit the foods in there.

Search for AWSOME FOODS thread, or go throuh my posts and find it for a list of good foods.

Repost a new diet plan