any tips for my new diet?

[adam200]

Height: 5'11"
Weight: 75kg (165ish pounds)
Bodyfat: 13%

Goal: Put on some lean muscle but drop the bodyfat % to less than 10.

Training: 5-6 Days a week, in the morning (usually 7:30 till 9am)
Mon: Arms, Tues: Chest, Wed: Legs, Thurs: Back, Fri: Shoulders/Traps, Sat: 45 Min Cardio. Incorporate cardio everyday 20 or so mins after weights, with a few sets of ab exercises (crunches, leg raise's etc.) every 2nd day.

My Current Diet...

Pre-Workout (7am):
Optimum 100% Whey 1 Scoop (150ml Milk)

Post-Workout (9:00am):
Optimum 100% Whey 2 Scoops & Maltadextrin 50grams

Breakfast (9:30am):
1 cup rolled oats with ? cup skim milk and ? cup water (cooked as porridge)

Mid-Morning (11.00am):
Apple, Optimum 100% Whey 1 Scoop (150ml Milk)

Lunch (12.30pm)
200g grilled chicken breast and 2 cups of mixed vegetables

Mid-Afternoon (3:30pm):
Natural Peanut Butter sandwich (wholemeal bread), Banana

Late Afternoon (5:30pm)
200g tub of Yoplait No Fat Yogurt, 15 Almonds, Apple

Dinner(7:00pm)
200g steak with 2 cups of mixed vegetables
or? 225g grilled fish with 2 cups of mixed vegetables

Supper (9:30pm):
1 Tablespoon of natural peanut butter (if necessary)

Before-Bed (10pm):
2 Scoops Muscle Milk

How does all this loook? Any opinions would be great.

Cheers

[XX400EX]

Drop the muscle milk at nite and use casein protoin its much lower in fat and cals and digest slowly. And thats ideal for over night. And on the training do ea body part twice a week.