Diet Revision

[The Red Dragon]

Stats:
5'7
190 lbs (assumed 25% bodyfat - I wasn't able to work on myself over the past 4 months but I'm starting this week. Last time I checked BF it was 18-20%)
I calculated maintenance calories 1 way by weight x 12
Another by (lean mass in Kg x 22 + 500)

I am using ECA stacks but I'm not sure about the ins and outs about using that. It's 30 min before a meal spaced 3-4 hours apart?

These are copy pasted from an excel sheet.

Meal # Food Protein Carbohydrate Fat Calories
1 All Bran 4 22 0.5 110
Skim Milk 11 8 0.5 77
Whey 23 3 1.5 110
2 Oatmeal 8 42 4.6 241
Tuna 26.4 0 0.84 105.6

3
Oatmeal 8 42 4.6 241
Tuna 26.4 0 0.84 105.6
4 Chicken Breast 43.4 1 5 231

Flax Oil 0.25 0 9.2 82.8
5 Olive Oil 0 0 13.5 121
Salad
6 Cottage Cheese 30 15.1 1.2 190
Berries

Totals
Protein 180.45
Carb 133.1
Fat 42.28
Cal 1615
(p:c:f ratio) 44.69349845 32.96594427 23.56160991