Started work, diet got messed up, please help!!

[Reelmuscle]

I started work recently and now working 9 hrs a day has really threw my diet off, as I work in an office and only have two 20 min breaks the entire day. Please critique my diet.

I am just looking to maintain bf, and add muscle, just like everyone esle. No big secret over here. 25 yrs old, 5'8, 180 lbs, 11%bf.

M1: 6 egg whites, 1 whole wheat pancake, multivitamin. (Before work)

M2: 8 oz chicken breast, 1/2 cup rice (Lunch break)

M3: 1 cup of oatmeal w/ 2 scoops of protein (at work here, this is the troubled meal, but I think this is a good choice)

M4: 8 oz extra lean sirloin, 2 slices of cheese, salad

workout

M5: PWO: Dextrose/Protein shake (2:1)

M6: 8 oz. chicken breast, red potato

Where can I throw in an EFA (Flax, or any other sort) in the diet above? Seems like there is no room.

An overall critique and some corrections if needed would be highly appreciated. Thanks in advance

[Reelmuscle]

Come on bruthas, I got work tomorrow and I want to get a good diet going so i don't mess up again..

[Reelmuscle]

Yooooohoooo

[1buffsob]

Pretty hard to critique without daily or individual macros. But I'd throw in some flax in meal 4 and add another meal/snack at the end of the day consisting of some cottage cheese and natty peanut butter to get in more healthy fats. But, like I said, that's just a shoot in the dark since I don't know what your macros look like.

1buffsob