It think this is an excessive amount of cardio. Cardio is vastly overrated as a weight-loss tool IMO, and I think the amount you're doing will end up being counterproductive. I'd say try limiting it to 30 minutes, 3-4 times a week on non-training days.
~21g protein, 50g carbs, 9.5g fat
1/2 C OATS HAS ONLY 27 CARBS EGGS HAVE 0
~33g protein, 50g carb, 2g fat
PRO POWDER 9 + APPLE 20 CARBS OR BANANA ABOUR 25 CARBS
~40g protein, 60g carb, 8g fat
1/2C RICE HAS ONLY 33 CARBS AND VEGGIES MINIMAL
~33g protein, 50g carb, 2g fat
AGAIN SAME AS MEAL 2
~50g protein, 10g carb, 10g fat
~33g protein, 37g carb, 2g fat
Totals: ~210g protein, 260g carbs, 34g fat Calories:~2300
This is just an estimate I did without looking anything up, and doing the math in my head, so the #'s might be slightly off, but they should be pretty close to correct.
The protein and carb levels look pretty decent, but as most others poster have stated, your fat intake looks too low to me, as do total calories. I'd up fat to at least 70g a day; this should take care of both problems. Some of the fat should be EFAs. Salmon is the best source IMO, but flax oil or fish oil capsules will work fine. If you're using whey for your shakes, make sure you mix it with milk to slow its absorption, or get a whey/casein combo. The fruit shouldn't be a problem, provided you eat no more than you've listed here. Typically, getting more than 50g a day is not a good idea. I would also use brown rice rather than white, though they're both fairly high-glycemic and thus less than ideal. You'll probably also get sick of eating the same foods everyday, but for some people this helps keep them from eating too much. For me, it causes me to stop eating so, in my case, I do better if I vary my food choices at least a little.
Of course, these are just my opinions and experiences, and different things work for different people--at least to a certain extent. BTW, don't try to lose more than 1-2 lbs a week or you'll probably end up losing a disproportionately high amount of muscle. Hope some of this helps. Good luck.
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and 110 lbs...also, I think you should work your way up to an hour a day at most- trying to just start off at 1-2 hours every day of cardio, and eating like a bird is going to wear you out too fast...take your time and eat more!!
