Diet.... Help me if im wrong

[Kakashi...!]

STATS:
Weight: 205lbs
Height: 1.91 m
Age: 20

GOAL:
Cut fat slowly im not in a hurry, without losing much muscle

ACTIVITIES:
A.M. Cardio for 35 minutes
Workout 2 Days and take 1 off
Martial arts class 700pm to 900pm Monday, Wednesday, Friday

MACROS ACORDING BENEDICTS FORMULA:
Calories:
Pro Fat Carbs
1548 1084 464
Grams:
Pro Fat Carbs
387 120 116
Actually i dont consume that amount of fat... most i consume that amount? usually i get per day 50 g from fat

DIET:
No Martial Arts Days
Lunch#1:
12 Egg whites , 1/2 Cup of oatmeal
Pro:42g , Carb:28g , Fat:0g
Lunch#2:
2 Chicken Breast Boneless, around 35 peanuts ( thats about 14g of fat )
Pro:42g each breast in nutrition facts has 21.2g of pro, Carb:0g , Fat:15g
Lunch#3:
Tuna Salad, Olive oil
Pro: 30g( 2 can of tuna ), Carb:0g , Fat:15g
-WOURKOUT-
Lunch#4: PWO
44g Whey Protein , 64g Dextrose
Lunch#5: PPWO
2 Can of tuna , 1/2 cup of oatmeal
Pro:30g , carb:28g , Fat:0g
Lunch#6:
2 Chicken Breast Boneless, Around 35 Peanuts
Pro:42g , Carb:0g , Fat:15g
Final Count: Pro:230g , Carb:120g , Fat:45g

DIET:
Martial Arts Days
Lunch#1:
12 Egg whites , 1/2 Cup of oatmeal
Pro:42g , Carb:28g , Fat:0g
-WOURKOUT-
Lunch#2:PWO
44g Whey Protein , 64g Dextrose
Lunch#3:PPWO
2 Can of tuna , 1/2 cup of oatmeal
Pro:30g , Carb:28g , Fat:0g
Lunch#4:
2 Chicken Breast Boneless, around 35 peanuts ( thats about 14g of fat )
Pro: 42g, Carb:0g , Fat:15g
Lunch#5:
Tuna Salad, Olive oil
Pro: 30g( 2 can of tuna ), Carb:0g , Fat:15g
-MARTIAL ARTS CLASS-
Lunch#6:
2 Chicken Breast Boneless, Around 35 Peanuts
Pro: 42g, Carb:0g , Fat:15g
Final Count: Pro:230g , Carb:120g , Fat:45g

DIET:
Non-Workout Days
Lunch#1:
12 Egg whites , 1/2 Cup of oatmeal
Pro:42g , Carb:28g , Fat:0g
Lunch#2:
2 Chicken Breast Boneless, around 35 peanuts ( thats about 14g of fat )
Pro: 42g, Carb:0g , Fat:15g
Lunch#3:
Tuna Salad, Olive oil
Pro: 30g, Carb:0g , Fat:15g
Lunch#4:
2 Chicken Breast Boneless, around 35 peanuts
Pro: 42g, Carb:0g , Fat:15g
Lunch#5:
Tuna Salad, Olive oil
Pro: 30g, Carb:0g , Fat:15g
Lunch#6:
2 Chicken Breast Boneless, Around 35 Peanuts
Pro: 42g, Carb:0g , Fat:15g
Final Count: Pro:230g , Carb:28g , Fat:75g

[1buffsob]

you're way too high on your macros. That is the amount of calories you need to maintain your current weight.

[Kakashi...!]

so what i have to remove or just eat less?

[1buffsob]

What body fat % are you? A rule of thumb is about 1.35g-1.50g protein for every pound of lbm. Then around 120g carbs, and remaining cals in fat, preferably EFA's. This is not comprehensive, just basic guidlines. Read the cutting sticky at the top of the forumn.

[Kakashi...!]

im 9% body fat right now

[Kakashi...!]

updated breakdown in each meal

[1buffsob]

You sure about the macros? Those must be some small chicken breasts. According to calorieking, every 3oz of cooked chicken has 26g protein and around 145 calories. I would also recommend replacing some of those peanuts with some flax oil.

[Kakashi...!]

yes they are small ones

[Kakashi...!]

yeah flax is also in my meals just type peanuts or olvie oil ... also for meats not all is chicken also lean meats and salmon thnx bro :¨P