meals don't know what u eat or how much carbs u eat,if u want to be fit/lean or u do have some size and could look good bbing wise follow
something like this
meal 1 eggwhites 5 -7 or buy liquid type use a cup full use vegetable cooked in or some lean type meat like turkey/chicken
if u like bread and can eat it get organic wheat adda slice or 2 with jelly or have cup cooked oats
meal 2 usually shake its easy use water and banana or berries sometimes i mix greek yougurt w/scoop of protein mixed in
meal 3 tuna on wheat or chicken and small brown rice serving i buy pre made cups or potatoe
meal 4 dinner beef or chicken ,nice salad if u could eat carb source choose but portion
meal 5 if its after training nite time have shake to close eating if u train in morning then still have shake 2 a day will do
use fats as natural peanut butter little bit per day portion,olive oils ,keep carbs earlier in the day and again portion small potatoe,cup of rice or 1/2 depending on how your losing.oats,some bread organic wheat,,depends how your body does with gluten ,,fruits i eat .
cardio 2-4 days around hard training days don't know what u do now at least 30/45 minutes sustained good pace walk or bike don't kill yourself.good luck i have pics posted below u njflex say's coulple picks my diet is kinda there...