just worked out my diet, any comments please

[BigHuman]

Ive just spent the last hour trying to put together a proper diet while listing macros and no how much carbs/protein/fat im taking in on every meal and how many calories i get in a day

So its come out as 2759 cals , 179.5 carbs, 286.5 protein in a day
seven meals a day
Im 6ft , 90kg, 11% bf.
here we go
Meal one - 8 egg whites cooked
- 1 cup of oatmeal
meal two Post workout shake - 100% whey met-rex

meal three - after training - 1 cup of chicken diced
- 30g brown rice
- cup of broccli
meal four - 60z tuna drained - 45g protein
- 30g brown rice
-cup of broccli
meal five - met-rex meal replacement

meal six - 1 cup of chicken diced
- 30 g brown rice
- spinach/peppers

meal seven - 60z tuna drained 45g protein
- 30g brown rice
- cup of broccli

BEDTIME
so this comes to about 2759 cals, 179.5 carbs, 286.5 protein, fat at 65g

What do you all think bout this
Also to get some healthy fats I was thinking eating couple handfulls of pumkin seeds during day.

[WelshWarrior]

I'm not really the man to critique your diet in detail, I'd expect it would help to have your goals listed.

Why not try Flax oil for healthy fats? Sainsbury's sell it now.

[perfectbeast2001]

looks much better. Factor in the healthy fats too. Just snacking on stuff (even seeds) is not helpful as you can easily over indulge.
I add a mixed EFA oil blend to my pro/fat meals. You can add to pretty much any meal as you are taking in carbs/fats/pro in every meal. I would make sure you have some in the last meal of the day as it wull slow absorbtion and help you to remain anabolic during the night.