Back from the dead!

[Kamel407]

Hello my friends. I'm back from the dead. Need some critique.

Beginner

6' 190lbs 18%BF - Cutting Diet - Goal = Decrease %BF

Contained is my diet/cardio/weights

On Day MWF

6am Wake up - HIIT Cardio
http://www.musclemedia.com/training/hiit.asp

7am Breakfast
4 Servings Eggbeaters 120 Cal, 0 Fat, 0 Carb, 24 Pro
1/2 cup Oatmeal 150 Cal, 3 Fat, 27 Carb, 5 Pro

9:30am Snack
Protein Shake w 1 tsp flax 170 Cal, 6 Fat, 6 Carb, 22 Pro
http://www.allsportsnutrition.com/pr...roductid=10357

12pm Lunch
1 can light tuna in water 191 Cal, 1 Fat, 4 Carb, 42 Pro
1 cup brocolli 24 Cal, 0 Fat, 6 Carb, 0 Pro
1 tbsp olive oil 120 Cal, 14 Fat, 0 Carb, 0 Pro

3:00pm Snack
Protein Shake w 1 tsp flax (or handfull of nuts) 170 Cal, 6 Fat, 6 Carb, 22 Pro

5:30pm Weight Training 1 hour
http://www.ast-ss.com/training/getti...?part=1&page=4

6:30pm PWO
Protein Shake with Dextrose ???

7:30pm Dinner
1/4 Chicken 180 Cal, 8 Fat, 0 Carb, 27 Pro
1 cup brocolli 24 Cal, 0 Fat, 6 Carb, 0 Pro
1/2 cup oats 150 Cal, 3 Fat, 27 Carb, 5 Pro

9:00pm Evening Snack
Protein Shake with 1 tsp flax oil 170 Cal, 6 Fat, 6 Carb, 22 Pro

10pm Sleep

Water intake 1.5 Gallons

Totals - Without PWO
1469 Cal, 47 Fat, 82 Carb, 169 Pro

Questions

1. Too much Protein supp? Not enough real protein?
2. Too little calories?
3. How many scoops protein/dextrose (how much pro/carb) for PWO?
4. Which times for Casein? Which times for Whey? Which times for combo?
5. What do I change for Off day?
6. Diet Soda ok?
6. Ok to have an Ab day? (Sunday Morning) followed by PWO Shake?
http://www.musclemedia.com/training/BootCamp.asp

Blast away, the more info you put, the more info I learn.