Fish, Flax, Borage capsules

[Facecrash]

i was missing EFA's in my diet so I just bought a bottle of Fish, Flax, Borage pills. Can someone break down for me how many I need to take and when to take them? I was thinking my 3rd meal of the day (2 meals before workout) along with egg protien or tuna. Here is what each pill contains:
10 cals from fat
1g fat
5iu vitamin E
400mg Flaxseed oil
400mg Borage seed oil
400mg fish oil
420mg ***** 3 fatty acids
286 ***** 6 fatty acids
152 mg ***** 9 fatty acids

So how many should I take and when?
Thanks!

[StoneGRMI]

Depends on what the rest of your diet looks like. Remember, they're a supplement to your diet that is already in place. If you have a meal that needs to be pro/fat and you don't have a fat source, that's when you implement them into your diet. By the way, the pills are expensive for the quantity. If you can buy the oils straight up, I use "Udo's Oil" because it has all 3-6-9 efa's.

[Facecrash]

Here is my diet. I need to add into the 4:30 meal I'm thinking

Diet:
8:30 a.m.
2 scoops On Whey Protien
1/2 cup oatmeal
390 cal, 53 pro, 33 carb, 5 fat

11:00 a.m.
1 large can tuna, 1 cup brown rice, 2 tbsp miracle whip
425 cal, 46 pro, 37 carb, 12 fat


1:45 pm
Turkey Burger, whole wheat roll
301 cal, 26 pro, 22 carb, 9 fat

4:30 pm
8 egg whites, 1 scoop whey,
460 cal, 50 pro, 5 carb

5:30 - 6:30 workout

6:45 pwo
2 scoops On Whey Protien, 2 tbsp honey, ½ cup oats
500 cal, 57 pro, 58 carb, 2.5 fat

7:15 ppwo
8 egg whites, 1 sweet potato
296 cal, 30 pro, 44 carb, 2 fat

9:30 pm
1 large can tuna, 1/2 cup 2% cottage cheese, 2 tbsp natty pb
445 cal, 53 pro, 11 carb, 22 fat

Totals: 2817 cal, 315 pro, 210 carb, 52.50 fat
Drink 1.5 gallons of water/day
Cheat on Sundays

[Facecrash]

actually I'm just going to start a new diet thread can you reply to that? might as well get a critique. thanks