Rate my Diet

[SEAviator]

Need to see macros at each meal in order to help/critique

I believe each meal had macros

I'd give it a 5/10 if that's what you're looking for when you say "rate".

Your diet and timing of carb meals seems well thought out but it's lacking.

A 10/10 diet, for me, contains a variety of lean animal protein I tried to fix that, added fish and beef and other sources scattered throughout the day based on rate of digestion (casein or beef before bed, for example) is the milk and PB enough to slow down rate of digestion. It would also contain minimal dairy/sugar only 2 cups. waking up and before sleep for casein, minimally processed carb sources just oatmeal and brown rice, many different sources of poly/monounsaturated fat olive oil fish oil peanut butter, BCAAs consumed in-between meals and during exercise even though I see the benefits, I think it will be waste for ME, and plenty of omega 3/6/9 EFAs in pill form to supplement meals 6 pills a day, done my research to get my amount.

UPDATED DIET

Weight 157
Height 6,0
BF 12 I can see abs when flexed
Experience Been lifting for 3 years, diet for 1-1.5, had surgery, lost almost all muscle
Goals with this diet: to recover from surgery, im getting there, and lose fat while building muscle with muscle memory, its working so far,so when Im recovered ill be lean and ready for a long slow bulk

Check Diet Please Macros included for each meal and food GIVE ME SUGGESTIONS PLEASE

I added carbs and calories to the end result because I may use some lime juice or hot sauce to condiment foods, and the intrabolic and green mag have like 30 cal each. Time of meals vary depending at what time I wake up.

9:30 AM: 6 egg whites (1/22/0). 1 cup skim milk (8/6/0). 0.5 cup oatmeal (25/6/2). 3 Orange Triad.
34c/34p/3f

12:00 PM: 120g tilapia (2/31/8). Veggies (2/1/0). 1 teaspoon olive oil (0/0/5). 2 Fish oil.
2c/32p/8f

2:30 PM: 120g chicken breast (0/37/4). 1 cup brown rice (44/5/6).
44c/42p/6f

3:00 PM: Green Magnitude

3:15 PM: Workout: Intrabolic

4:45 PM: 1.5 scoops myofusion (8/38/5). 1 cup oatmeal (51/12/5).
58c/50p/9f

7:00 PM: 100g chicken breast (0/31/4). Veggies (2/1/0). 2 teaspoon olive oil (0/0/9). 2 Fish oil.
2c/31p/13f

9:00 PM: 100g beef (0/30/10). Veggies (2/1/0). 1 teaspoon olive oil (0/0/5). 2 Fish oil.
2c/30p/14f

11:30 PM: 6 egg whites (1/22/0). 1 cup skim milk (8/6/0). 0.5 spoon peanut butter (3/2/3). 3 orange triad
12c/30p/3f

164c/249p/62f
2300