eeneich,Eat like this and you`ll gain some size while losing some fat.
I can almost guarantee it because it`s way better than how you are eating right now.
Buy a food scale they are cheap and use it.It will help out immensely.
Also start a diet journal .Go to
www.bodybuilding.com and print them out.Just do a search.there is a nutritional database or two or three in my nutrition section at the top of the page.
This will tell you all you need to know about the foods you`re eating.
Meal-1- 10egg whites fried in Pam spray
1/2 cup of oatmeal (no milk or sugar)
8oz. water
Meal-2- 1 can water pacxked tuna
1 salad(fat-free ,low-sugar dressing)
1 med. baked potato (no butter)
8oz. water
Meal-3- 8oz. skinless chicken breast
1/2 cup plain cooked brown rice
1 cup veggies (plain)
8oz. water
Meal-4- 6-8 oz. lean steak
salad (same as before)
8oz. water
Meal-5- 1 can tuna
1/2 cup cottage cheese
8oz. water
Meal 5 should be before bed.
Throw in a protein shake after you train with some quick digesting carbs.
If you can`t eat breakfast have a shake with the oats instead.Mix all protein drinks in water.
A bowl of cereal isn`t gonna` cut it in the AM bro,you need protein bad after sleeping all night.
Try to do this as best you can.
If you have a problem with the diet let me know and we`ll get it right just for your specifications.
Throw in 4-5 days of cardio,and train hard.It takes time and dedication .
Eat and train like it`s your second job and results will come.
Good luck!!