Critique my diet

 I've been following this diet for about 6 weeks now, I've gone from 133 pounds to 149 pounds and have stayed at the same BF% (around 11%).

6:00 AM
whey protein shake
30 minutes intense cardio punching a bag with 2 lb weights in each hand

8:00 AM
1/2 cup oatmeal
1 eggwhite
1 whole egg

10:30 AM
2 spoonfulls all natural peanut butter
1 banana

12:00 PM
1 can Tuna
2 pieces whole wheat bread

2:00 PM
12 hardboiled eggwhites

6:30 PM
1 scoop whey protein (pre w/o)

8:30 PM
2 scoops whey protein (post w/o)

10:00 PM
1/2 Cottage Cheese

I also drink a gallon of water between 6 am and 2 pm, then at work I drink one of those big 1.5 liter water bottles.

I think I may need more carbs.

Also can anyone tell me how many calories are in an egg white?  I want to try bulking over the summer eating 150-250 calories over my daily intake, hopefully I can lower my body fat and increase mass.

depending on what u wanna do? wanna gain? how tall?

 5'7. Trying to gain and lose bodyfat at the same time.

i recommend vegetables

Yeah, one guy on here told me to cut every other carb except veggies. Nuts and vegetables.. No potatoes, bread, pasta, etc... stuff like that
 
Egg beaters.. to hell with regular eggs. Skim milk.. no more 2% or whole or whatever.

well, if you wanna gain, keep in mind it's extremely difficult to gain mass while limiting your caloric/protein/carb/good fats intake. you should get more protein from food, shakes should back-up your meals, not the other way around. i hit the heavy bag myself, it's great cardio but try mixing it up a bit,try sprinting, it's great to burn fat, plus makes you strong as f**k! about calories in the whites, check fitday.com, they hace counts for a crapload of foods.

ORIGINAL: iransan

well, if you wanna gain, keep in mind it's extremely difficult to gain mass while limiting your caloric/protein/carb/good fats intake. you should get more protein from food, shakes should back-up your meals, not the other way around. i hit the heavy bag myself, it's great cardio but try mixing it up a bit,try sprinting, it's great to burn fat, plus makes you strong as f**k! about calories in the whites, check fitday.com, they hace counts for a crapload of foods.

I do cardio in the morning, and at night.  In the morning I hit the bag, and at night I do Guerilla Cardio.

you're well on your way then. what's guerrilla cardio dude??