My cutting diet

[arby]

For reference, I have class from 3:00-7:00 and work out at 7:00. Cardio on an empty stomach at noon. My resting metabolic rate (at 75kg of lean mass) is 2150. Factoring in the cost of activity factors and the thermic effect of food makes 3550. A negative caloric balance of 85% leaves 3000. My poor insulin sensitivity dictates a caloric distribution of 60% proteins, 10% carbs, 30% fats.

time.........prot.......carb....fat
1:00.........68.........18.......4.........7oz chicken, 1 slice whole wheat
3:00.........60.........0.........9.........7oz steak
5:00.........40.........0.........28.......20oz shake, 2tbsp flax
8:00.........68.........36.......4.........PWO1: 7oz chicken, 2 slices whole wheat
9:30.........68.........36.......4.........PWO2: 7oz chicken, 2 slices whole wheat
11:30.......60.........0.........4.........7oz chicken
1:30.........60.........0.........9.......7oz steak
3:30.........63.........0.........28.......30oz shake, 2tbsp flax
total.........487.......90.......90.......3154 calories

I only have access to a foreman grill, no pots and pans, so I can't think of a better carb source at the moment.

Too many calories? Thinking of cutting either one of the late night meals or the 5:00 o'clock one.

Critiques?