Diet problem

Absolutely.  The AMA recommends it!
 
Chances are, even if you took in 3500 calories, you would still still be deficient in some nutrients.

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goal:
cal- 575
fat-15
carb- 81
prot- 31

meal 1- 6:30 A.M.
oatmeal mixed with .375 cups of %2 milk- 2 cups (cooked)
2 egg whites, and 1 whole egg (large)
orange juice 1 cup
total:
cal- 573
fat-14
carb- 84
prot- 30

meal 2- 9:30 A.M.
in water + two 5" celery sticks
2 scoops Champion Nutrition Super Heavyweight Gainer 1200
1/4 scoop of pure whey
2 tablespoon ground Organic flax
631 calories
36g protein
72g carbs
23g fat

meal 3- 12:15 P.M.
work lunch- its usually ok food consisting of a 2-3 sandwiches (or hotdogs) and salad

meal 4- 3:30 P.M. (i figure i can make some kind of a wrap or burrito with this) this is the quick one
whole wheat flower .6 cup
2 oz chicken
1 cup of spinach
.5 cup of cooked chickpeas
cal- 581
fat-15
carb- 83
prot- 35

Meal 5- pre W/O at 4:45 P.M, post is around 6:00 P.M.
P/PWO - calories = 480
Pre/during the-WO =
Carbs (juice) 40g
Protein 20g whey(<--30 min prior)

Directly Post-WO
Carbs (juice/fruit) 40g
Protein 20g

meal 6- 8:00 P.M.
brown rice cooked 1 cup
chicken 4 oz
spinach .5 cups
Apple raw large
Broccoli .5 cups
cal- 561
fat-11
carb- 86
prot- 35

ok the work lunch if my only Q-mark i'm just gona use it as something to give me nutrience or keep me full until my next meal at 3:30 becasue i already have my requirements filled without the lunch, tell me what you think. Thanks
plus how much water am i supposed to use for the MRP?

also should i do one set per body part, 15-20 reps? thats good enough to make gains?
thanks alot dan i'm pretty close to starting now just gotta waite for the MRP and i'm hopfully starting wednesday 

orange juice is not a fruit....it is sugar..more sugar than in a can of soda...eat an orange
 

plus how much water am i supposed to use for the MRP?

8-12 ounces...depends on how thick you like it!
 

also should i do one set per body part, 15-20 reps? thats good enough to make gains?

you will warm up...the you will choose a weight that you would fail between 15 and 20 adn do a set focused on the movement...slow up, squeeze at top, slow down, squeeze at bottom (something people miss)
 
That is good for the first week or two.  Then you change it a bit...go for a while, change it a bit...etc.
 

 

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but orange juice is ok of pre and post workout though right?

If you are not concerned with fat loss.

Most of the sugars in it are sucrose...

While the orange has a 1:1 fructose:glucose..there is 4x as much sucrose...
So
With Orange juice the total sugars of 20 g per cup of 25 G total carbs S:F:G =10:5:5
With Orange fruit the total sugars of 17 g per 25 grams of total carbs S:F:G = 8.5:4.5:4
With Banana the total sugars of 13g to 25 g total carbs S:F:G = 2:5.5:5.5

For comparison...The orange juice would deposit 10 grams (the sucrose) either to immediate energy use or to easy fat storage, the orange 8.5 grams and the banana 2 grams. The F and G go to replenish muscle and liver glycogen stores.  Which the banana does more efficiently.

See how not all fruits are created equal?
Can you use the orange juice?  Yes.  Is it ideal?  Depends on your body's use of energy.

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so i should eat a banana insted of drinking orange juice? i've never heard of banana juice.

I am simply educationg you on the options. 
 
What is right for you depends on how you respond to different foods. 
 
There is no one way that is right for everyone.
 
If you love OJ, give it a try..if you start to look soft after a few weeks...switch.

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dan should i do high reps and one set each for muscle size and mass(weight)?

Wht does you workout look like right now?

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still in planning phase, i'm gona start monday. i'm using bowflex for now so everything is cables.everything is 1 set, 15-20 reps each

bench press- chest
cable pull downs- back
biceps- cable curl (don't know if i should do alternat or not)
triceps- basicly a cable form of skull crushers in an inclin positions- more resistance in inclin position
shoulders- militery press
traps- upright rows
quads- squat or leg extenction
hamstring- leg curls
calfs- calf press (not puch resistance here either)
abs- resisted crunchs

i'm not sure if i should do alternat incline bench insted of regular bench. And also the crunchs won't make me lose weight will they? i have a retivly well defind abdominal but i would prefer to get more muscle there too.

Its a good start!
You won't lose weight if you train and eat.

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btw dan in my meal plan i left one space open for work lunch is that ok since i get my calric intake with my other meals?

As long as you get good nutrition then you should be fine! Your body will tell you!

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as you can tell my breakfast has around 2 cups of otmeal, but i think the nutrinal value can be off becasue of the water and milk i put in it. How much water should i put in it(milk is set at .375 cups to get the right amount of fat and protine). I really don't make otmeal so i don't know anything about that. How much water and oz. of otmeals should i put in to make 2 cups (thats including the .375 cups of milk.) i thought i'd try it yesterday and it tasted kinda watery i think the amount of otmeal was off.