diet critique please

i'm trying to lose some blubber which i've gained over summer as i stopped working out due to long hours working. my diet was crap over summer as well :(
 
anyway i've started again bout 2 weeks ago and am roughly following the diet below:
 
6.00 am        wake + cup black coffee +  multivit and cod liver + 45 mins walk
7.15 am        4 slices wholemeal toast, scrambled eggs (2 whole+2white)
9.00 am        workout - weights 45 mins, cardio 30 mins
10.30 am      myoplex mrp
12.00pm        100grams rice/pasta + 2 tins tuna + selection of veg/salad
3.00pm          500mls orange juice + 2 tins tuna
6.00pm          4 slices wholemeal toast, selection of salad, 120grms chicken
9.00pm          either meat,chicken or salmon + veg + wholemeal bread
 
opinions and criticism welcome :)
 
cheat day sat or sun - dont' go overboard but i let myself go a bit
 
fat is dropping off :) definately feel and look better than 3 weeks ago. havent weighed myself yet as i tend to go by the mirror

i also snack on fruit and nuts - maybe 2 portions of each everyday

any input?

what are your stats? height weight etc

carbs look quite high,. you may wish to reduce them towards the later stages of your diet

a few more egg whites at 7:15 would be good

try to include the salmon or other sources of healthy fats

why not just have a cheat meal? a cheat day could slow your progress

nuts are good for snacking but watch the kcals in them.. very kcal dense

overall.. if you're looking better in the mirror just keep at it.. but it could be tightened up a bit

6ft 105ish kg

cheers mate. i'll include more egg whites at 715. i thought it was a bit lowish on protein.
 
when i say cheat day i don't mean i go overboard ... maybe have a full english or go out for a meal in the evening.  my downfall actually would be alcohol on a cheat day ... prob bottle and half of red wine.

i'll try and include salmon tho not a very big fan.  cod liver oil is not enough then i gather?

was thinking of trying to cut carbs out completely after 3pm. what do you reckon?
 
thanks mate much appreciated

you could use omega 3 caps also, or flax seeds, flax seed oil etc

with the carbs.. you could just focus them around training more, carbs only pre and post-workout, or just reduce the amounts slightly throughout the day.. eg 2 slices wholemeal bread, 75g rice / pasta

cheers mate :)