30-40 min of cardio before the first meal with an ECA stack
1.I would cancel your am oatmeal and replace with a meat
2.Is your post workout immediately after or is that your post-post workout meal. Immediate replenishment should be about 60-80g of dextrose with 50g protein. If its your meal after post workout replenishment, I would add some potatoes or pasta(don't go buck wild though)
3. Cancel the skim milk before bed and replace with 25g of blended portein powder mixed with water(with the flax)