Plz help with cycle/diet +pic's

[thorolf15]

geocities.com/thorolf151515/test2.bmp
geocities.com/thorolf151515/test1.bmp


I just got my digi-cam, so here's some pic's!

My diet stinks, I would really like some input on how to make it better? What to eat, and so on... I'm currently eating alot of pasta, rice, chicken, and so on... But would like to know how must proteine to eat, and how many calories?

I'm 1,87m high
arms are 45,5cm
weigh 100,5 kg

Just to make things clear: I'm aware I'm not a huge MFO, and I don't want to... Would like to loose all my fat, and cut up, get my abs real nice and so on... Dont't want much more size...

All input will be apprechiated...

Think the pic's will work now...

 

[genarr3]

Can't see your pics very well. Try saving them in the .jpg format.