Please advice on my meal and workout plan.. What should i add for my post and pre work out?

Was on a weight loss diet previously, managed to reduce from 91kg to 73kg and bf at 21% currently. Im still having fobia wif carbs haha..

My goal is to add muscle and strengthen my body while slowing reducing bf below 15%.

Im using this 1 year program as guide, just completed my first month (12 workouts)http://www.bodybuilding.com/fun/workyear.htm

Training
Weights 3x a week (alternate days)
Cardio 2x a week (30mins)
1 rest day

Breakfast - I make a shake with the items below
Oats (6 tblspoon)
Peanuts (small portion)
Whey (1 scoop)
Chia and Flake Seed
Milk (250ml)

Lunch
2 pcs chicken breast or equivalent
Lotsa vege
Brown rice/sweet potato

Pre-Workout
1 scoop whey in water

Post-Workout
1 scoop whey in water

Dinner
2 pcs chicken breast or equivalent
4 egg whites
Lotsa veges
Brown rice/sweet potato/Wholemeal bread 2 slice

In addition i take Centrum 1 a day multi-vitamin and 1 pill fish oil (660 EPA+DHA)

This post has been edited by makavelli: Jun 23 2014, 06:03 AM