Diet Tweak

Hi Guys

I've been on this site for about a year and a half / two years.

Learned things that have changed my over all approach to diet and muscle building completely...

Read through the stickies, would just like some advise regarding my day to day training diet.

My diet and stats as follows:

Keep in mind I'm on a very tight budget*

Current stats:

Weight: 104kg
Height: 193cm
Body fat: 13%
Started training at 16 weighing 70kg.

Turning 20 at the end of April.

07:00 6 eggs scrambled, 1 toast, 1 cup oats

10:00 Serving of white rice, serving of sweet potatoes, broccoli and 2 to 2 and a half chicken breasts (depending on size)

12:30 Serving of white rice, serving of sweet potatoes, broccoli and 2 to 2 and a half chicken breasts (depending on size)

15:30 (Pre workout meal) Serving of white rice, serving of sweet potatoes, broccoli and 2 to 2 and a half chicken breasts (depending on size)

17:30 Post workout whey protein shake.

19:00 (I rent a flat on someones property) Whatever home cooked meal they make.

21:00 5 scrambled eggs.

My diet has changed about 3 months ago where i would have mince (not lean) at 10:00 and steak and rice at 21:00. Took in more white rice before the change. Fast food on Sunday.

My body fat was nearing 20% weighing 111kg at one point.

I am the leanest I've been since. Abs visible ect. It creates an illusion that I've put on more muscle but I feel as if i have lost muscle while throwing off fat.

My goal is to put on quality size without putting on so much extra padding, at this point it feels like I'm fighting a loosing battle.

Any suggestions to diet change will be much appreciated.

Thanks

Go through the dieting stickies again.

Come back with your BMR, Macros, And Calories you intend to consume during the clean bulk.

Next come up with a diet that is MUCH more specific be sure to include the weight of every item and use raw Weights wherever possible.

Then we can help.

Agree with MM, we need weights to help you man. Portion sizes is the achilles of weight loss and contest prep. Under estimating portion sizes and over eating will lead to higher BF%.
Weigh all your food for the day, work on raw weights and feed the info to a calorie calculator like myfitnesspal or fatsecret and get the break down of your macros per day. Then use the diet sticky to work out your BMR and TDEE.
Increase your calories to 15-20% more than your TDEE of clean Calories. Sunday take aways, soda drinks and chips (crisps) are a NO GO if you are serious. Cutting them out will also help your wallet in buying more whole foods for growing.

Workout and post something more detailed for the guys to work with and help you out from.