Gotta go with hrdbdygrrrl on this one you need more early morning carbs throw in a bowl of oatmeal with that egg white omlet etc. Brown rice, yams or sweet potato's, various types of beans and legumes. You may not need to count the calories but you need a macro breakdown at least as has been mentioned, pain but worth while. Seems to me you are very high in protein and lower carb end. I understand you want lean gains but too little carbs is going to hurt your gains in general. You need to have the energy to build the muscle and function, thus the extra carbs. Also as was mentioned fish great source of lean protein and EFA's

Also it can be noted this diet is a little vague, "potato salad" ??? How much potato salad bro? How much tuna 1 can? 2 cans? How much mayo and what type, low fat or full flavor... It's really hard to judge someones diet unless they get really specific... but at least it looks like your eating "clean" which is very important... keep up the good work and if you want more info on this read the "Bible" that is posted everywhere on this site about pre-cycle nutrition, very good explanation... if the "Bible" isn't enough for you find a copy of "Burn the fat, feed the muscle" lots of good info there... feel free to reply with more specifics on your diet and I will consider doing a basic macro break down for you, but as I mentioned a general idea of a good macro breakdown is listed on this site... cheers

Half a cup of fat free cottage cheese is good before bed. I like to blend that with a scoop of casine protein and a tbsp of natty peanut butter. You can avoid the PB if you don't want the extra fat. i'd also limit the amount of milk you drink because it has a lot of simple sugar which you dont want before bed. You should have some complex carbs when you wake up since you're carb depleted in the morning. Oatmeal is a good choice. Also your PW meal needs some carbs since you depleted that with tour workout a piece of whole wheat bread or something similar.

Hope this helps.