Rate my diet

[lexa21]

I would like some feedback on my workouts and eating. Any ideas for improvments or changes would be much appreciated!
I am 5'6 167 pounds. My goal is to lose fat and keep muscle. My goal weight is 140lbs.

Cardio 4x daily(usually running or stair climber) (45-50min)
3 full body workouts/week (keep same weight until I can do 12 reps then up the weight)
-bench press 40lbs 2x8
-squats 50lbs 2x8
-stiff leg dead lifts 80lbs 2x8
-shoulder press 35lbs 2x8
-Calves 50lbs 2x8
-bent over rows 50lbs 2x8
-dips (assist w/ 90lbs) 2x8
abs alternating (leg lifts, roman twits, crunches etc..)

I try to keep to 1630 calories a day and 40/40/20~~this ratio I don't stick to..my job makes it really hard for me to bring protein to work...any ideas??
Typical day:
7:30
1/2 C Oats
1/2 C non fat milk
1/2 C cottage cheese

12:30
Sandwich w/ 3 slices veggie meat on 2 slices ezekiel bread w/ mustard
15 almonds
apple
1 ff yogurt

3pm
hard boiled egg

5pm
usually chicken with 1/2 cup brown rice or ww pasta
or 2 egg sandwich with ff cheese slice on ezekiel bread

7:30pm (this is what I don't think is helping me)
1 C cheerios snack mix :S I know its soo bad! Salty!!! AHH! Any suggestions for what I can have at this time? I just cravve the carbs!

Any help would be greatly appreciated!!
Thanks!!

[lexa21]

I forgot about my water!! 3L a day

[lexa21]

cardio 4x WEEKLY I meant.. hehe