1st contest, please critique my c-prep diet

[ddoublevision]

Hello, My first contest is now 14 weeks out(Heart of Dixie - Gulf Shores, Al).

I have done tons of research and come up with a diet for weeks 15-10. I was planning on running a three phase diet and adjusting it according to progress. This is for the first 5 weeks but will serve as the main base of the 15 week diet, with a little tweaking later. I am currently 6'0" 228 aiming for 198, need to make light HW. Please help make sure I am on the right track. I have a desk job so my carbs are very limited.

wake up - coffee, glutamine, vitamins
*cardio*
meal 1 - 8 egg omhlet,1 yolk,1/2 cup oats,sugar free jam, 2 peices ww toast
meal 2 - protein(45g) shake, 5ml flax oil
meal 3- 8 oz chicken breast, large serving green beans or asparagus, 5ml flax
preworkout - 2 (brown rice) rice cakes
pwo shake - 40g pro 40g dex
pwo meal - 8 oz chicken breast,1 potato or 1/2c rice, small salad w/FF ranch
meal 7 - protein shake w/flax, OR 1 1/2 cans tuna w/10 almonds

Later I will get rid of the starchy potatoe, eat the salad w/ no dressing, and replace the toast w/(small) eye of round steak. Please advise.

[MIKE_XXL]

Meal one i would go 1 cup Oats and cut the toast out...meal 2 i would increase the flax to 15ml ,better yet i would go 5ml of flax for your omega-3s and 10ml of safflower for your omega-6s, just 5ml is not enough calories...i would skip the pre-workout meal, i do not like just the carb meal...if you must have 1/4 cup of oats and 1/2 protein drink or 2-3oz of chicken...post workout i would skip the dextrose and replace it with rice cakes...i would like to see what the total calories of this diet are and what the nutritional breakdowns are...i think you should aim at around 2800-3000cal per day at your body weight...keep us posted and good luck...XXL

[ddoublevision]

OKAY REVISED

Thanks Mike, I was hoping you would answer! Why am I replacing the dextrose? I'll be posting progress reports with pictures as I start to get some.... well....progress

CARDIO
Meal 1 - 8 eggs/1 yolk, 1/2 cup oats, splenda & suger free jam
Meal 2 - 1.5 cans tuna, 5ml flax oil, 10ml safflower oil
Meal 3 - 2 4oz. Tilipia Fillets, large serving green beans, 5ml flax
WORKOUT
Meal 4 - 2 scoops whey, 3 brown rice cakes
Meal 5 - 10 oz. chicken breast, 1/2 cup rice, salad lowfat dressing
Meal 6 - 1.5 cans tuna, 1/4cup almonds
Midnight Snack - sugar free - low calorie pudding 1 cup

Totals calories 2695 fat 81 carb 166 protein 327

source grams cals %total
Total: 2695
Fat: 81 725 28%
Sat: 13 118 5%
Poly: 33 295 11%
Mono: 26 238 9%
Carbs: 166 545 21%
Fiber: 29 0 0%
Protein: 327 1309 51%
Alcohol: 0 0 0%

Look Good?