Need Help - Critique My Diet Please (first timer)

[tomtay]

Hi everyone.

I'm 27 years old at 6'2" 220lbs - not sure my BF% but I'd assume anywhere between 20-25%. I've been an on-and-off weight lifter for the last 10 years and never really had proper nutrition. This is my first attempt, so please be as brutal as you possibly can! Please keep in mind I live a rather sedentary lifestyle. I work in an office for 9 hours a day and I'm in school full-time, so there's another 3 hours a day (4 days a week) of sitting down. I workout 5-6 days a week (low weight high reps supersets - low tempo cardio - implementing HIIT soon). Below is the diet I've been following for the past month. I've seen decent results but I think it could be better. Also, the supplements I'm taking are Multivitamin, Whey & Casein, BCAA's, and 1MR. My goal is to burn lower belly fat and finally have abs.

7:15am - instant oatmeal, 1 banana, 1 scoop Gold Standard Whey (sometimes substituting oatmeal & banana with 4 egg whites on spinach wrap & hot sauce)
9am - 1/2 cup assorted nuts (mostly almonds), 1 scoop Gold Standard Whey
12pm - salad (w/ grilled chicken or two hard boiled eggs)
3pm - 1 scoop Gold Standard Whey
4pm - Preworkout Supplement & 1-1.5hrs of training
5:30pm- 1 scoop gold standard whey, 1 scoop BCAA 5000
7:30pm - 1/2 cup brown rice, 1/2 cup veggies (brussel sprouts, broccoli, cauliflower, etc.), 6-8oz steak or chicken
9pm - 1 scoop Gold Standard Casein

If you need the cal/protein/carb/fats stats to properly critique, let me know and I will calculate & post.

THank you, I look forward to your responses!