Diet Critique

Hi i’m a 108kg rugby player from New Zealand training 5/3/1 for the off season and need a little bit of help with my diet

it goes
wake up 10am: medium bowl of cereal with 2 pieces of toast

lunch 12: 100 grams of cottage cheese, some form of carbohydrate usually go for cous cous or shredded wheat and a form of vegetable soup

pre workout: 3 pieces of toast with jam or honey on it

post workout: protein shake, jam and peanut butter sandwhich then dinner with about 200 grams of meat. 200 grams of carbs (usually pumpkin or sweet potato or rice)

before bed: protein shake

What are your goals? What are the total calories per day? What are the macro breakdowns?