RE: another cutting diet
PWO - reduce the whey and include some carbs from dextrose/maltodextrin or weetabix/oats.
10.30pm - add some healthy fats with the whey.
Your diet is lacking in healthy fats and EFAs and doesn't look like a lot of food for someone with your stats...
Foods to eat for omega 3 content -
Flax seeds, flax oil, walnuts, salmon, mackerel, herring, sardines, anchovies, pilchards.
Foods to eat for omega 6 content -
Walnuts, sunflower seeds, pumpkin seeds, hemp seeds, almonds, rape seed, soybeans, olive oil, grapeseed oil, pine nuts, pistachio nuts, borage oil, chestnut oil.
Foods to eat for omega 9 content -
Canola oil, sunflower oil, olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazlenuts, macadamia nuts.