Routine + diet (no bullshit) Any suggestions?

stats:
age 20
Height 5'10"
weight 163lbs 13%bf
goal 170lbs 8-9%bf

Brief history: been out of the gym ~6months, been rehabbing rotator cuff/home workouts for (my target return date of oct 1) 8 weeks. Work shift work, 15hour days with travel.

Start-up Routine:
Day One:
Dips or Bench Press 2 x 6-8
Incline Press, or incline Fly 2 x 10-12
Military Press, Or Hammer Shoulder Press 2 x 6-8
Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12


Day Two:

Pull-Up 3 sets to failure
Barbell Row 2 x 8
EZ-Bar Or Dumbell Curl 1 x 10
Heavy Abs 3 x 10


Day Three

Squats 2 x 10
Deadlifts, or Stiff-Legged Deadlift 1 x 10
Pull-Troughs, Glute/Ham Raises, or Reverse Hypers
3x 25minute cardio sessions a week, some overlapping with gym days


Personalized diet:

3268 calories
1663 calories protein/fat
1605 calories carbohydrates

(all cooked weight)
Breakfast:
3.5 oz (dry measurement) Oatmeal or Cream of Wheat or Shredded Wheat 350
8 egg whites or 6 whites + 1 no fat cheese slice 136
1 cup skim milk 90

Snack:
Shake: 2 scoops Whey Powder 240
Water or Crystal Light
½ cup yogurt 75
Banana or 2 cups strawberries or 1 1/3 cup blueberries 100

Lunch:
1 tortilla or 1 pita or 2 slices bread or ¾ cup rice 163
6 oz chicken breast or 6 oz eye of round or 10 oz shrimp or 6.5 oz turkey 294
½ cup corn or 2/3 cup peas or 1 cup mixed vegetables or 2 tsp MCT oil 80

Snack:
1 cup rice or 7 oz potato or 1 1/3 cup yam or 1 cup kidney beans 218
6 oz chicken or 6.5 oz turkey breast or 7 oz halibut or 6 oz eye of round steak 294
½ cup corn or 1 cup mixed vegetables or 8 oz carrots or 2 tsp MCT oil 80

Supper:
7 oz potato or 1 1/3 cup yam or 1 cup rice or 1 cup black beans 218
7 oz chicken breast or 7.5 oz turkey breast or 8.5 oz halibut 343
½ cup corn or 8 oz carrot or 10 oz broccoli or 10 oz cauliflower
Or 2 tsp MCT oil 80

Snack:
2 oz Oatmeal or Shredded Wheat 200
2 scoop Whey Powder 240
¾ cup skim milk 67


After a 6 month lay off, and battling rotator cuff injurys, I'm finally getting back in the game. Dont want to start to intense, we'll see how the first week or two goes before upping reps/sets. Any suggestions? On my gym days I will be taking 1 scoop whey from morning and 1 from night out and putting it before and after my workouts. Other then that have at it folks. I'm more determined then ever, finally have a real diet sorted out, and im antsy as all shit to get back lifting.