Sample diet

[sizerp]

Meal 1: Breakfast,
Porriege
4 x Egg whites
2 Slices of Wholemeal Toast
Banana + Apple
15g Protein Shake

Meal 2: Lunch
Tuna Pasta
2 chicken Sandwitches
1 Scotch Egg

Meal 3: Dinner
Jacket potato
Pasta
Vegetable rice
Steak
Tin of Tuna
1 x Multivitamin, minerals and probiotics Capsule

Meal 4: Before bed
Milk
Vegetable soup with 2 slices of wholemeal bread
Apple
Vegetable rice

PREWORKOUT MEAL
60g Protein Shake
Chicken breast
Tin of tuna
2 x Egg Whites

POSTWORKOUT MEAL
Tune Pasta
25g Protein Shake
Brown Rice
1 x Sausage roll
1 x Porkpie

Looking for anyone to point out faults and advise if possible with it.

So you're 190lbs with 12% BF, and you workout 3-5x/week I assume.
Your BMR is around 3400kcal. Go ahead and add on another 600kcal or so, making it around 4kcal.

You need to spread out more meals throughout the day if possible. Eat every 2.5-3 hours, and get plenty of rest as well. I came up with this for a sample diet for your stats.

Meal 1: Take Multivitamin here
1C Oats
1 Medium Banana
4oz Egg Whites
3 Whole Eggs
1 Scoop Whey (25g protein powder)
54g pro, 79g carb, 12g fat

Meal 2:
1Can Tuna Fish
1.5C Brown Rice
1/2C Fat Free Cottage Cheese
Spinach Salad + Olive Oil/Flax Oil, etc. (EFA)
51g pro, 67g carb, 15g fat

Meal 3:
8oz Chicken Breast
2.5 Medium Red Potatoes
Greens + EFA
50g pro, 65g carb, 15g fat

Meal 4:
8oz Chicken Breast
2.5 Medium Red Potatoes
Greens + EFA
50g pro, 65g carb, 15g fat

Workout

Meal 5: PWO
2 Scoops Whey
Simple Carb (Dextrose, WMS, juice, fruit, etc.)
50g pro, 80g carb

Meal 6:
10oz Rib Eye Steak
1.5C Brown Rice
2Tbs Natural PB
50g pro, 67g carb, 15g fat

Meal 7:
1 Scoop Casein (Whey) (25g pro)
1/2C FF Cottage Cheese
3Tbs Natty PB
39g pro, 10g carb, 22g fat

Totals:
344g pro, 433g carb, 94g fat

That's roughly 4kcal.

35/44/21 pro/carb/fat

Hope this helps, GL.
Peace.