my diet revisited

well. im about 170lb and 5'11. ive been following this diet since about june.

6 egg whites 1 yolk
oatmeal

1 can tuna
2 slices wheat bread

workout

2 scoops optimum

chicken breast or salmon
baked potato
vegetables

1 scoop optimum
2 TBL natural peanut butter
1 yogurt

1 1/2 servings cottage cheese


estimated total
carbs: 150 protein: 180 fats: 40


this is an OK Diet i guess compared to what i used to eat, but i dont really gain.. or lose with this.. it only comes to about 1680 calories total, i guess i need about 100g more carbohydrates.. but im afraid of gaining fat with all the carbs. what do you think? could i be underestimating and actually eating more calories than i think. also.. i heard no fats in post workout meal.. well if i eat salmon that has 20g ess fats for PWO2.. bad idea? for simple sugars i usually have one serving of gatorade with my protein after my workout.. this comes to only 16g sugar,, is that enough?.. i know this is a lot of questions but hopefully they can all be answered.

another thing to keep in mind... the more weight you lose/gain, you'll have to change up the calorie count accordingly. if you've been eating the same amount and not gaining/losing, you'll probably want to mess around with the calorie count, if you wanna gain, eat more. if you want to lose, eat less.

eat more of everything!!!! if you wanna gain.
i'd drop the salmon for pwo, u need to up the pwo carbs as well, 16 is not enuff. Add more protein in all your meals, try and add on 1.5g per lb. sub a better carb source for pre-workout, and get more of it.
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If your worried about gaining fat, then i would drop the carbs down to 100g and dbl your protein intake.

BTW, nothing wrong with salmon PWO.