Competing in 15 weeks

[Prime]

As the title says im competitng on 15 weeks.
I wont actually be cutting till 10 weeks out but in the mean time i want to clean up my diet and maximise growth while i try to fixup my weakspots.
I have cut out all sweets and cakes (except for a cheat day)
My diet is a follows

meal 1: Protein shake 1000kcal
meal 2: tuna mayo: 250kcal
meal 3: spag-bol: probably 550kcal
meal 4: tuna mayo: 250kcal
meal 5: (only on pre workout) shake, 350kcal
meal 6: (only post workout) 1000kcal shake/
meal 7: meat, veggies and rice: 500kcal
meal 8: cottage cheese: 300kcal
im consuming about 3650kcal on workout days and about 3000kcal on non workout days.

Any criticisms or tips would be welcomed. I work in an office so meals 2&4 have to be easy to eat while working.

[taiboxa]

meal 1: Protein shake 1000kcal
meal 2: tuna mayo: 250kcal
meal 3: spag-bol: probably 550kcal
meal 4: tuna mayo: 250kcal
meal 5: (only on pre workout) shake, 350kcal Specs on shake? P/F/C?
meal 6: (only post workout) 1000kcal shake LiL Excessive? 2:1Dex/Whey
meal 7: meat, veggies and rice: 500kcal How Long after Shake is this consumed?
meal 8: cottage cheese: 300kcal Maybe P/F Meal w/ mad EFA's inplace of simple sugars from the DairyProdcuts?

im consuming about 3650kcal on workout days and about 3000kcal on non workout days.

Any criticisms or tips would be welcomed. I work in an office so meals 2&4 have to be easy to eat while working.

Current weight/BF%/Cardio routine would be greatly benificial for future advice

[Prime]

Current weight/BF%/Cardio routine would be greatly benificial for future advice

im 5ft8 188 not doing any cardio. Train 2 on 1 off.
Will be adding cardio 10 weeks out.
bf i dont know. I can see some of my obliques and the top four abs so id guess maybe 11%

[taiboxa]

try to incorp turkey inplace of one of the Tunas. Turkey is Loaded w/ L-Tyrosine and no mercury.
maybe Yam of if all else fails SweetPotatoe w/ pwo'meal inplace of vegies
Spag-Bol =Spaghetti? try putting ur veggies or NPB here w/ Big Lean Meat
FFCottageCheese is nice PreWerkoutSnack due to its abundance in Amino's inplace of a dense shake. eat an apple w/ the FFCC for the Citruline Mallate, aids in ATP Transportation if you start feeling depleted from low calorie intake later on in your diet.

[Prime]

cheers, i'm allergic to raw fruit and most raw vegtables so i can't eat apples. And yeah spag-bol is spaghetti.

[taiboxa]

Salmon?
Brusselsprouts?
NatPB?
CHickEn?

[Prime]

Salmon?
Brusselsprouts?
NatPB?
CHickEn?

can't eat peanut butter im alergic to nuts But i can the rest.
Cheers for the reccomendations