Rye bread with cheese and ham... Dunno how far you wanna go, but it's not the best bb meal in the world sir. Ham < Chicken. Cheese = lol (lots of salt and you can get better fats) and bread <<<<<<<< rice/oats
Would start with better breakfast. Some oats with milk and whey protein is much better. Fast protein in the morning are important because you wanna give your muscle asap protein after recovering all night.
If you wanna become even more fanatic: Delete all the bread and cheese, and go for better carbs (so also delete the ice). Also the fruit is only sugar which you don't need at all. We go for quality food sir. I make for example once in a few days a hell load of rice for next 4 days and keep it in seperate boxes.
Instead of that, eat more eggs, tuna, nuts etc during the day. If you wanna have more info, let me know. But like I said, it's just a matter of how far you wanna go. You can also make some progress with this food, but there is simply a lot of room for improvement.
About macro's: seems fine, also dependent on your own goals. If you wanna loose fat at the same time, you can for example eat less carbs on days you don't train, and eat more protein and fat instead.
Gl sir!
About the squat: a lot of people say different things. I would just go for a nice vid on the internet.
http://www.bodybuilding.com/exercise.../barbell-squat