Critique of my diet?

[L1nk]

Watched Milos videos, very good highly recommended for anyone wanting to make a diet plan.

Before I post my diet, I wanted to share my stats and what was going on previously with my diet. I tracked everything in my diet but it came down to the foods I was eating werent quality foods to put it simply... So I was maintaining my weight at 3600 calories. I switched things around made a new diet, at 3700 cal of better foods (implementing some things mentioned in those videos).
Stats
22
165lbs
5'9
Around 15-16% bf
I work a pretty strenuous job as well..

So anyone see anything that might need switching around, any changes? Hopefully it comes out better then what it looks like in this little box

Pro Carb Fat Cal
Meal 1
0.5 cup egg white raw 14 0 0 60
2 packs grits 4 44 0 200
2tbsp almond butter 4.8 6.8 18.9 202
1 slice of bread 3 17.5 1.2 95
25.8 68.3 20.1 557
Meal 2
3.75oz chicken breast (105g) 32.3 0 3.7 171.8
135g rice 3.6 37.7 0.3 173.8
35.9 37.7 4 345.6
Meal 3
125g extra lean ground beef 32.1 0 19.2 309.9
135g rice 3.6 37.7 0.3 173.8
35.7 37.7 19.5 483.7
Meal 4
3.75oz chicken breast (105g) 32.3 0 3.7 171.8
175g rice 4.7 48.8 0.5 225.4
1 tortilla 5 28 4.5 170
200g sweet potato 3 55 0.2 232
45 131.8 8.9 799.2
Meal 5
2 scoop gatorade 0 66 0 260
2 scoop whey 46 8 4 260
46 74 4 520
Meal 6
6oz shrimp (recipe from Gourmet Nutrition) 35 3 15 295
175g rice 4.7 48.8 0.5 225.4
39.7 51.8 15.5 520.4
Meal 7
100g cottage cheese 12.4 2.7 1 72
2tbsp almond butter 4.8 6.8 18.9 202
1 slice of bread 3 17.5 1.2 95
1 fig bar 1 22 0 100
21.2 49 21.1 469

Totals
Pro 253g
Carb 450g
Fat 93g

[L1nk]

bump

[eatrainrest]

Watched Milos videos, very good highly recommended for anyone wanting to make a diet plan.

Before I post my diet, I wanted to share my stats and what was going on previously with my diet. I tracked everything in my diet but it came down to the foods I was eating werent quality foods to put it simply... So I was maintaining my weight at 3600 calories. I switched things around made a new diet, at 3700 cal of better foods (implementing some things mentioned in those videos).
Stats
22
165lbs
5'9
Around 15-16% bf
I work a pretty strenuous job as well..

So anyone see anything that might need switching around, any changes? Hopefully it comes out better then what it looks like in this little box

Pro Carb Fat Cal
Meal 1
0.5 cup egg white raw 14 0 0 60
2 packs grits 4 44 0 200
2tbsp almond butter 4.8 6.8 18.9 202
1 slice of bread 3 17.5 1.2 95
25.8 68.3 20.1 557
id go 1-1.5 cup oats and 8-10 egg whites
Meal 2
3.75oz chicken breast (105g) 32.3 0 3.7 171.8
135g rice 3.6 37.7 0.3 173.8
35.9 37.7 4 345.6
brown rice correct? if not get it because white rice has too high GI
Meal 3
125g extra lean ground beef 32.1 0 19.2 309.9
135g rice 3.6 37.7 0.3 173.8
when are you working out? this shoudl be brown rice. i liek yams as a complex carb source.
35.7 37.7 19.5 483.7
Meal 4
3.75oz chicken breast (105g) 32.3 0 3.7 171.8
175g rice 4.7 48.8 0.5 225.4
1 tortilla 5 28 4.5 170
200g sweet potato 3 55 0.2 232
if its white rice chuck it out again.. no tortilla here just go more yams/brown rice
45 131.8 8.9 799.2
Meal 5
2 scoop gatorade 0 66 0 260
2 scoop whey 46 8 4 260
id go 2:1 carb to protein. 50g carbs 25g whey.. id go waxy maize or food carb liek oats
46 74 4 520
Meal 6
6oz shrimp (recipe from Gourmet Nutrition) 35 3 15 295
175g rice 4.7 48.8 0.5 225.4
about 1 hour after initial PWO, this can work here
39.7 51.8 15.5 520.4
Meal 7
100g cottage cheese 12.4 2.7 1 72
2tbsp almond butter 4.8 6.8 18.9 202
1 slice of bread 3 17.5 1.2 95
1 fig bar 1 22 0 100
chuck out fig bar and bread. go lean beef wtih EFA source, EVO, almond oil, walnut oil, fisho oil
21.2 49 21.1 469

Totals
Pro 253g
Carb 450g
Fat 93g

you have no good sorucfe of EFA's. your going to have to cut back on the fat in your diet and replace wtih more EFA's. i know your maintaingin at 3700 which is a shit load but your also at 15+ BF. lets try subtraacting by 300-500 daily eating healtheri foods/MORE EFA's as suported above.