New diet Help please

[TerTer]

hey! just need some help i have put a diet plan togehter,
I started today and I like to know if someone have any sugestions that can help!

Height 5'-11"
Weight 178 lbs
Bf 13-16%

Goal!
Maintain Weight @ 178-180
Bf 8-10%

Weight Training!
Mony whole body 100%
Tus 30 min. cardio (am)
Wen whole body 60%
Thru 30 min. cardio (am)
Fra whole body 80%
Sat off
Sun off

Diet plan!

Multivitamins
6:00 am
(4) egg whites
(1) cup milk fat free
(1) 1/2 oatmeal
(2) whoel wheat toast
(1) slice fat free chessse

9:00 am
(1) can of tuna
(2) tbls of cottage cheesse
(1) tbls of olive oil

12:00 noon
(1)chicken breast (steak or fish)
(1)cup of vegetables

3:00 pm (preworkout)
(1) can of tuna
(2) tbls of cottage cheesse
(1) tbls of olive oil

4:00 workout

5:00 (workout days only)
(1)cup of fat free milk
(1)protein mix

7:00 pm
(1)chicken breast (steak or fish)
(1)cup of vegetables
(1)cup of brown rice


10:00 pm
(1)cup of fat free milk
(1)protein mix
(1) serving of roasted peanuts no salt

This is how a breaks out:

Fat: 64 grams 24%
Carbs: 181 grams 25%
Protein: 315 grams 52%

total of cal approxl: 2579

Can any body help?
I am doing it right?
What can I change?

Thanks!

 

[Swoll Pimp]

Your diet could use some work such as your post wkout meal (most important) and adding some flax oil to your diet about 2-3 tbls/day. You could also try going into moderate ketosis and still eat a moderate amount of carbs by taking some ala. Also change up your wkout routine man, whole body wkouts are worthless b/c you tax the body too much and you go into major cata. Peace.