Meal Plan needed!

[NateStreet]

I am 6'0ft, 186lbs, 19.8%bf. I'm pretty content with my weight but I'd like to get my bf down considerably. Since I started working on my abs in 10th grade I have had a solid six pack. In college, I had Brad Pitt Fight Club abs. They looked so good that I even get asked questions today as to how I got those abs.
Now, I am 25, after taking about two years off of very sporadic weight lifting (maybe twice a month), I have been back in the gym 3-4 times a week for the last year. I have since made some strong gains back to my college days where I was going 5-6 times a week. However, one area that continues to neglect me is my stomach region which has grown considerably. I have used the exact same routine that I did back then, and the abs still have not reappeared. This is baffling to me as I eat much healthier now as well as drink much less (maybe once or twice a week on the weekend).
Can anyone make a suggestion for a diet that won't leave me starving for energy by the time I can work out after a 9-5 desk job? If possible, I'd like to get a little bigger and get leaner. I have no idea what my body fat was like in college, but it must have been less. I take whey protein but no where near what I have heard is enough. If anyone can make some solid suggestions I will glady take them into account.
Currently, I drink water throughout the day, and when I have "whey protein", I'll stomach as much as I can (usually 3-4 scoops a day at 20-30g per scoop). I try to eat at the very least one piece of fruit, sometimes more. If I do eat out, I'll usually go for the healthiest thing I can find within reason. Any ideas welcome guys.


Thanks,
Nate

[gymBum]

When are you available to eat? (You said you have a 9-5 desk job) Are you allowed to have snacks during the day?

Do you bring a bag lunch to work or go out at lunch? Do you prepare your dinners at night or go out for them?

How is your water intake looking?

[NateStreet]

Oh, as far as eating is concerned, I could have a four course meal at my desk. By desk job, I just meant to indicate that I am sitting some if not most of the day. Somehow, I lost 5-10lbs while working retail and I was on my feet the entire day. At my current job, I am thankfully out of retail, however a desk job has me sitting behind a computer most of the day.

To answer your questions, I carry around a 1 Liter water bottle that I try to drink a 2-3 of each day. I do drink energy drinks but I go for no calorie or sugar free. I do not drink coffee and now that it is pretty hot out (even in my office), I have stopped drinking as much tea.

When I eat out, and that is almost every day as I don't buy groceries at the moment, I eat things that are generally good, meat sandwiches with wheat bread, salads, etc. In fact, I am curious where the "fat" I have is coming from!

We can have snacks during the day, in fact, that is really what I am looking for. A "healthy" snack that I can eat throughout the day that won't leave me starving for energy by the time I can hit the gym. We have one "community" refrigerator so buying 10 pieces of fruit and throwing them in there is not really an option.

I'd like to start bringing lunches (anything to save from the $8-10 I am spending now to eat healthily(sp?)

Any advice appreciated.

Thanks,
Nate

[gymBum]

We can have snacks during the day, in fact, that is really what I am looking for. A "healthy" snack that I can eat throughout the day that won't leave me starving for energy by the time I can hit the gym. We have one "community" refrigerator so buying 10 pieces of fruit and throwing them in there is not really an option.

hahaha

You guys have a microwave & water? One of my healthy snacks is a bowl of oatmeal. If you don't add too much water, you can eat it pretty quickly & cleanly which is great for at a desk. I also like eating bananas cause they are easy and some nuts for protein.

I will keep an eye out for other stuff

[kingkole02]

Have you tried the 6-7 meal a day plan?

I too work a desk job. 7:30-5 workout at night after work as well.

I use the approach of 6-7 meals a day, its not hard really. Simply break down your normal 3 meals into 6 meals. Keeps your insulin in check, that way you don't "crash" at the end of the day.
This routine will take some getting used to and time configuration.

I'm an endomorph, so I must eat this way to provide my metabolism any sort of mesomorph quality. Its has helped significantly. I oftern burn up the food within 3-4 hrs and require another meal.
PM me if you would like a more detailed discussion.

[kingkole02]

Also, rule of thumb. Cutting, less carbs. Gaining more carbs.