My Monday to Friday diet during work and trainning hours of 7am - 5pm

First I should point out that I train in the morning before work. Trainning is usually from 7am until 830am Monday - Friday. I do a split trainning Tuesday and Thursday with a trainer, Tuesday 7am is cardio 45minutes, abs, calves, Tuesday 1pm is Chest. Thursday 7am is cardio 45minutes, abs, calves, Thursday 1pm is Full arms.

Any help with diet and or trainning is very much appreciated and more than essential.

Diet is as follows

Monday - Friday
630am, small fruit & BPI 1MR before trainning.
830am, 25g protein shake after workout.
900am, 1 full cup of egg white and one whole egg with vegies, 1/2 cup oatmeal / 1/2 cup of blueberries.

100pm, lean protein, chicken, turkey, fish, 8-10oz, 1/2 cup brown rice, or sweet potatoes, grilled or steamed veggies, or a salad.

400pm, 25g protein shake and a small fruit, or some veggies.

700pm, lean protein, chicken, turkey, fish, 8-10oz, 1/2 cup brown rice, or sweet potatoes, grilled or steamed veggies, or a salad.

10pm, 25g protein shake, and either some sliced turkey meat or cottage cheese or veggies with some low fat dip.