Need assistance on diet..

[Gym_Freak]

I have been off the forum for a while, just to busy, but i got some time now, So i got my body fat tested yesterday, and was disappointed to say the least 13.5 percent...not to happy about it, but anyways, im trying some new eating habits and wanted to get some opinions on where i need to add or take out stuff. The dude at my gym that did the test said i should take my protein a while before the gym, and focus mainly on carbs after the gym, so im trying this diet out, let me know...

7 am- 4 egg whites, 1 bowl of oatmeal(mixed with cinnamon and some honey), 1 glass of nonfat milk, and possibly a little cup of yogurt if im hungry enough

10 am- Fruit/protein shake- 1 bananna, frozen mixed strawberries,rasberries,and blueberries, 4 oz of frozen orange juice, some non fat milk, ice, and 2 scoops of whey protein. ( It actually doesnt taste taste)

12-1:30 Lifting

2pm- Bowl of minestrone soup

5pm- Whole wheat turkey sandwhich with honey mustard and low fat cheese

8-8:45pm- 45 minutes of cardio at 130-140 heart rate

9-9:30pm- Boneless skinless chicken breast and some potatoes or beans


Give me some ideas on what im doing right or wrong, thanks! Im looking to tone up for the summer, dont really need to bulk up any more!