okay, so i took some time.. ha actually a lot of time... and figured out a diet for myself. this is my first one so please help out if you think that something should be tweaked or not. And also i am not sure what meal i will eat during the day at what time besides breakfast, pwo and before bed

Breakfast - 585 calories - 28g fat - 47 g carb - 35.3g protein
3 scrambled eggs
2 slices of cheese
1 cup of milk
1 banana

lunch (maybe pre workout) - 310 calories - 12.25g fat - 13g carb - 34.5g protein
1 can tuna
1 slice whole wheat bread
1 serving of mayo

PWO - 345 calories - 4.4g fat - 35g carb - 41.3g protein
2 scoops of vanilla whey protein GNC
1 banana

dinner - 599 calories - 21g fat - 48g carb - 52.4g protein
5oz chicken
1 cup rice
1 cup broccoli
1 slice cheese (for broccoli)

lunch - 580 calories - 41.5g fat - 28g carb - 28g protein
2 servings of all natural peanut butter
1 cup milk
1 slice whole wheat bread

dinner - 599 calories - 21g fat - 48g carb - 52.4g protein
5oz chicken
1 cup rice
1 cup broccoli
1 slice cheese (for broccoli)

bed - 418 calories - 10.7g fat - 45.5g carbs - 36.4g prot
1 cup cottage cheese
1 cup milk
1 banana

this is what i figured out, took me a couple tries but it looks good to me. its 40/39/21 (protein/carbs/fat) and thats what i heard is good. Please leave comments about this diet, good or bad. TOTAL 3436 calories

Thanks again