I don't like your diet- I say this with a smile and thirty more years of experience.
It's all my opinion - and I don't know your lifting schedule or routine - but I'd feel awful repeating your diet for more the a couple of days.
Why not some breakfast cereal's; corn-flakes, Cheerios, RiceKrispies ? Afraid of the malted sugar? They are fortified (not naturally)
Where are the nuts and tomatoes and blueberries? The different leafy greens? Potatoes and root vegetables for minerals.
I like a tuna sandwich but canned tuna is not the highest quality, get in some egg salad.
As much a crazy MF'er Lee Priest is - watch his videos on Youtube observe what he eats and how he trains. Even though the age difference - he has great info.
I would also suggest a hand-eye routine once a week: like boxing training or tennis/basketball.
Protect your joints and Crossfit is a joke so don't copy that crap.
In the end you got to get as many opinions and knowledge as possible and make your own decisions on how to train.
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