630 am cardio

730 am breakfast
1 scoop 100% whey (24g protien)
1 whole egg 5 egg whites (28g protien)
1/2 cup oats (27g carbs)
1/2 skim milk (4g protien, 6g carbs)

10 am
Pro complex (60g protien)
1 or 2tbsp flax oil

11am Lift weights

1 15pm
2:1:1 recovery (35g protien, 70 carbs)

4 pm
8oz of meat (40g protien)
1/2 cup oats (27g carbs)
1/2 skim milk (4g protien, 6g carbs)

7pm
8oz of meat (40g protien)
1tbsp olive oil

10pm
Casien shake (50g protien)
(all natural peanut butter 1 or 2 tbsp)

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I am 200lbs 6foot tall about 18%bf and am 19 years old

any suggestions?
I have the two shakes in a row because i am at college for convience
how much fat should i eat?
What type of cardio and how long?

Thanks much everyone