no offence but your diet is not gonna cut it if u planning on trying to put on muscle and u also u are not weight training enough..90 - 180mins of cardio???? shit dude that fucking 3 hours of cardio...thats extreme...what u should be trying to do is put on more muscle...if u look at your body like a car engine,a car with 1.6l engine is going to use a decent amount of fuel,but if u look at a car with 4.8l V8 in it that burns the same amount of fuel 5times faster than the 1.6l. so u gotta concentrate on putting on muscle....why not look at doing 30-45mins cardio post work out and then u hit the weights 4 times a week, 2 days on 1 day off (just do cardio on this day) 2 days on again...this should be brilliant for putting on some muscle and getting that fat burning revving...
look at having 6 meals a day,protein must be present in every meal. carbs in the first 4 meals and then the last 2 have fibrous green vegitables,try have your orange veg earlier on in the day as it might be quite high in carbohydrates and the idea is to have your carbs early in the day as u want to burn that energy off before u rest at night.... try switch it up a bit and see what works for u...your protein sources are excellent... but i must just say that i think that you need to drop that fruit intake... limit your fruit intake to 1 a day. add in more complex carbohydrate such as basmati rice,brown rice,potato,sweet potato,oats,pronutro,beans etc...look in the dieting and contest prep section to calculate your daily food intake....
