I need help with my diet

[dk350]

In this diet my goal is to gain some lean mass while losing some fat.

Do i need .3 g of fats per pound of lean body mass or total body mass? Do I need 1gram of carbs per pund of lean body mass or overall weight? What do I need more of? Do I have to much carbs in this diet? All help is appreciated and feel free to make changes to my diet.

Stats: I'm 6 ft 189pounds 14-16% body fat and am taking no gear. I lift 5 days a
week, elliptical every morning after waking up at 135bpm heart rate for fat
burning ( I only shoot for a loss of 575 calories on the elliptical a day)


Total nutrition: 61.3g (22.5%) of fats, 2443 calories, 230.1g(37.6%)carbs, 238g (39%)Protein and 120 oz of water (not including water mixed with Protein or pre workout drink)

Elliptical training for 30 min

Meal 1: 50g oats (dry weight) w/ 10g of flax meal
1 cup of egg whites w/ 1 tbsp of olive oil (multivitamin & glutamine)

Weight training

Meal 2(right after lifting): 1 medium size banana(6.75in - 7.5in) and 1.5 scoops of whey w/ 10g of flax meal
bccaa, and creatine chews

Meal 3-4: 4 oz of chicken breast(cooked weight)
10 almonds
5oz of broccoli
110 g of brown rice (cooked weight)
fish oil capsule

Elliptical training 30 min.

Meal 5: 1 filet of cod/trout/salmon/tilapia
5 oz of broccoli
110g of brown rice(cooked weight)
10 almonds
fish oil capsule

Meal 6(before bed): 1 scoop of casein w/ 8oz of soy milk, 5 oz of broccoli, and BCAA