Please Crirtique My Diet!

I am currently 5'8'' 191 lbs and 18% BF. I want to start taking AS. However, I want/need to drop some body fat before I start a 500 mg/Week Test bulking cycle. Hear is the diet that I came up with (following the sticky's guidelines) to hopefully drop the body fat.

7:15am- 1 hour of Cardio

8:30am- 1/2 cup Total Cereal (no milk)
8 egg whites
ECA Stack

10:00am- Isopure Protein Shake
Baked Salmon Fillet
2 tbsp Flax Oil

12:30pm- Workout

2:00pm- Isopure Protein Shake
Ultra Fuel Carb Drink
ECA Stack

5:00pm- Raw Spinach
Baked Skinless Chicken Breast
1/2 cup Brown Rice

8:00am- 1 cup Raw Spinach
Tuna

11:00pm- Isopure Protein Shake
2 tbsp Flax Oil

Totals= 49g Fat 134g Carbs 301g Protein

My BMR is approx. 1970 kcal
This Diet comes out to be 1960 kcal

Obviously, I will burn calories with the Cardio and Workout (which is done every other day). With this in mind, do my calories still need to be lower than my BMR in order to lose the fat?

to me it looks like theres not enough real food in there three shakes in my opinion is too much all there really is is a chicken breast, egg whites and a salmon fillet in my opnino that not enough real food in there just my 2 c

which shake meal(s) would you replace with real food

All my meals with the exception of my PWO and my Bedtime meal have real food is this not enough.

Looks okay, but ditch the cereal in meal 1, and the ECA should be taken BEFORE cardio.

~SC~

if your BMR is 1970 you have to factor in all of the exercise and maybe up your calorie intake...if you train hard enuf then you will still lose fat.