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meal 1- 10 eggs whites/1 cup oats/ half teaspoon olive oil Protein 50 grams carbs 50 grams fat-around 8 grams

workout
meal2- PWO- Shake 50grams/dex 60grams/white rice 35 grams

meal 3- Lean protein 40-50 grams/ brown rice or oats 50 grams

meal 4- lean protein 40-50 grams/ veggies/ natty PB 16 fat

meal 5- Protein shake - flax oil 50 protein 20 fat

meal 6- lean protein/ veggies 40-50 protein

meal 7- lean protein/ now should i make this a pro/fat/ or pro/carb??

bedtime meal 8- cottage cheese 45 grams/ flax 20 fat

totals come to around
protein 360-400 grams
carbs-200 or 250 depending on meal 7
fat-65 or 85 again depending on meal 7 being a pro/fat or pro/carb
total cals- roughly around 3000 per day( i dont no if this should be less or not--im consuming roughly 5000 per day now

Id appreciate any help..Thanks

by the way im gunna do A.M. cardio 3-4 times week 45-60 minutes