[Delta0311]

Are you training for the concentration camp Olympics?

What exactly is your goal because this is a starvation diet. You weight train for 90min - 2hrs. That's some serious over training even if you're on steroids. Low fat should not even be in your vocabulary, FAT IS NOT BAD FOR YOU.

Protein wise you should aim for 1g for every pound of body-weight. Chick breasts, veggies are good for you but don't pack a lot of calories. Rice cakes? That is something I'd picture an anorexic model eating and not a guy trying to put on lean muscle.

Your problem is that your workouts are way too long and the foods you are eating have a very low caloric density.

Throw in some fish and beef into your diet.. Add some rice and sweet potatoes.
For shakes I usually do this
1 or 2 scoops of Impact Whey protein (flavorless) after doing a lot of research I found their isolate to be the best
mix of veggies: broccoli, carrots, celery, kale
mix with some almond milk
add some peanut butter or almond butter for extra calories

Cut carbs too much and your energy will suffer. Cut fats and your joints will suffer.