Thread: I'm begging for help!

I have been a lurker for a couple years and basically worship you guys! (okay, maybe I'm exaggerating a little but I have learned a lot, I'll just say that) I really need help right now. I have tried to keep a journal a couple times but just don't have the time to do that right now. I have a 5 month old daughter so I don't spend a lot of time on the internet. I definitely have the time to work out and eat right though.

Working out is not the problem. I make it to the gym 3-4 times a week for a typical split of back/bis; chest/tris; legs; shoulders; with abs thrown in twice a week. I do need a plan though. I have been working out with this split for awhile with different exercises, intensity, reps etc. so definitely need a change. I have some back issues that I need to work around so no heavy squatting or anything that puts pressure on my spine (a heavy bar on my shoulders). Also, can't do anything high impact for awhile due to spine issues and post pregnancy recovery.

My problem is more my nutrition. I need a specific plan to stick to, I do much better with a plan that I can just follow, When I give myself too much flexibility, I throw in a few too many cheat days

I got back into the gym in January after having my baby in October.

Stats
age: 33
height: 5'5"
weight: 135 ( I don't own a scale and this is what I was two weeks ago at the gym)
bf: 17.5 % (done at the gym two weeks ago, calipers with 3 points)

Current eating:
I'm a snacker (not a slacker LOL)
and this has gotten worse since I had my baby. If sitting down and eating a full meal of protein, carbs and fat will help, I can make the time to do that. I eat pretty well, for the most part except for the crap which I have cut out over the past week. I never used to eat that stuff but I wasn't gaining enough weight when I was prego so the doctor told me to eat whatever I wanted - woohoo! So, I need to get out of that mindset.
Anyway, here's what I normally eat, in order, throughout the day:

fiber one with soy milk or oatmeal
protein shake
flax oil
fruit (apple, pear, or some seasonal fruit)
5 egg whites, one yolk with broccoli and red pepper and full fat cheese (I'm willing to give up the cheese)
ground turkey with tomato sauce, beans, parmesan cheese and ground flax
more fruit
triscuits
chicken breast
maybe a vegetable
almonds or natural p.b.
protein shake before I go to bed

Sorry it's not in meal form, but again, that's how I eat it .

I want to add muscle. I'd like to be about 13 or 14% bodyfat. I don't care what my scale weight is. I have read all the articles in the nutrition sticky, but am more than willing to read something again if I'm not getting it. I don't think I'm eating enough. I will run my daily totals for today through fitday and see what I come up with.

Please help! I feel desperate. I have been taking progress pictures since November and feel like I'm getting NOWHERE!

Thanks so much w8! I started doing the full meal thing today, it will take some getting used to. I can also see that I definitely need more veggies!