Diet Help

[chilisauce1]

Hey guys,
I'm 24 years old 6'1" 235 lbs. BF around 17%. Need to lose some BF and gain lean muscle mass. Here's what i've been eating

Meal 1) Oatmeal with honey and almonds; 2 scoop protein shake

Meal 2) Grilled Chicken Breast; Brown Rice

Meal 3) Protein Bar

Meal 4) Protein Shake

Meal 5) 6 Egg Whites; 2 whole eggs; 1 chicken breast; hash browns; low carb tortilla

Meal 6) 2 rice cakes with peanut butter; 2 scoop shake

Meal 7) Micell Edge Shake

What do you guys think? I'm a newby to a good diet. What about weighing my food?

 

[Sim882]

I have responded to each meal

Hey guys,
I'm 24 years old 6'1" 235 lbs. BF around 17%. Need to lose some BF and gain lean muscle mass. Here's what i've been eating

Meal 1) Oatmeal with honey and almonds; 2 scoop protein shake

(Remove the honey - sucrose/fructose combo.)

Meal 2) Grilled Chicken Breast; Brown Rice

Meal 3) Protein Bar

(Often these are just candy)

Meal 4) Protein Shake

Meal 5) 6 Egg Whites; 2 whole eggs; 1 chicken breast; hash browns; low carb tortilla


Remove Hash browns (bad fat refined carb combo)

Meal 6) 2 rice cakes with peanut butter; 2 scoop shake

Remove rice cakes (refined carbs - shouldn't be eaten, especially with fat)

Meal 7) Micell Edge Shake

OVERALL:

Which is PWO? Also too many shakes.

Not enought omega 3
What do you guys think? I'm a newby to a good diet. What about weighing my food?