My diet ---> please critique.

[WarriorPL]

18y/o, 5'7" 190lbs .. approx 15%
I want to go down to 10% @ 175...

6:45 WAKE UP

7:00am
1 cup oats - 311 Calories, 5g fat, 54g carbs, 13g protein
2 egg whites - 33 Calories, 0g fat, 1g carbs, 7g protein
1 whole egg - 93 Calories, 7g fat, 1g carbs, 6g protein
2 scoops Whey - 216 Calories, 2g fat, 4g carbs, 44g protein

12-1am - depending when I get home from school
2 scoops Whey w/ 3 tbsp PB - 501 Calories, 26g fat, 13g carbs, 56g protein

2:30pm - GYM

4:00pm
2 scoops Whey w/ 1tbsp Dextrose - 234 Calories, 2g fat, 9g carbs, 44g fat

4:45pm
1 cup Tuna salad w/ mayo, onions and 3tbsp olive oil - 654 Calories, 42g fat, 20g carbs, 29g protein

7:00pm
1cup 2% cottage cheese - 203 calories, 4g fat, 8g carbs, 31g protein

11:30pm - SLEEP

approx. 1 gallon water each day...

TOTALS:
2244 CALORIES
98 FAT (40%)
110 CARB (18%)
231 PROTEIN (42%)

 

[Millie]

It looks good. You need more fiber though and your fat choices are not great.
You can substitute the 1 whole egg in the first mean with 2tbsp flax or UDO's. Same with the olive oil in the tuna salad - you can make that 1 tbsp olive oil + 2 tbsp flax or 3tbsp UDO's.