Any help with my diet would be appreciated

[bocafl82]

Stats: 27 years old, 5'9", 173 lbs, 13-14% bf, BMR-1830, TDEE-2837
Working out for 8 years, weightlifting 4-5 times a week, cardio 30-45 mins/6 days a week

Looking to lower body fat to around 9-11% without losing too much weight (if any at all).

Current diet looks like this:

5:45 a.m.
6 egg whites, 2 whole eggs
2 slices ezekial whole wheat toast
Occasionally small amount of low fat cheese to eggs (for flavor)
42g protein, 36g carbs, 10g fat, 402 cals

PWO
2 slices ezekial whole wheat bread
2 tbsp all natural peanut butter
1 tbsp sugar free jam
protein shake
50g protein, 43g carbs, 17.5g fat, 530 cals

11:00 a.m.
2 strips of light string cheese
protein shake
36g protein, 6g carbs, 6.5g fat, 171 cals

Lunch:
6-8 ounces lean meat (chicken, steak, fish)
Medium sized bag of veggies (brussel sprouts, broccoli, cauliflower, green beans, etc)
67g protein, 40g carbs, 18g fat, 590 cals

4:00 p.m.
protein shake
24g protein, 4g carbs, 1.5g fat, 130 cals

Dinner:
6-8 ounces lean meat (see above)
Either veggies (see above) or black beans
71g protein, 67g carbs, 9g fat, 631 cals

10:00 pm:
2 cans tuna in water
52g protein, 0g carbs, 2g fat, 236 cals

Totals: 342g protein, 196g carbs, 66g fat, 2746 cals

Like I said, I'm looking to clean it up a little to get down to 9-11% bf, and would also like a little variety if anyone could help with that. Any and all criticism is welcomed, if I left out any info please let me know.

Thanks in advance.

[Klimax]

Add some fats to your 4 p.m shake; swich meal with lunch and replace the dinner carbs with some fats. Add efas to prebed meal.

[CasualDavit]

Stats: 27 years old, 5'9", 173 lbs, 13-14% bf, BMR-1830, TDEE-2837
Working out for 8 years, weightlifting 4-5 times a week, cardio 30-45 mins/6 days a week

Looking to lower body fat to around 9-11% without losing too much weight (if any at all).

Current diet looks like this:

5:45 a.m.
6 egg whites, 2 whole eggs
2 slices ezekial whole wheat toast
Occasionally small amount of low fat cheese to eggs (for flavor)
42g protein, 36g carbs, 10g fat, 402 cals

PWO
2 slices ezekial whole wheat bread
2 tbsp all natural peanut butter
1 tbsp sugar free jam
protein shake
50g protein, 43g carbs, 17.5g fat, 530 cals

11:00 a.m.
2 strips of light string cheese
protein shake
36g protein, 6g carbs, 6.5g fat, 171 cals

Lunch:
6-8 ounces lean meat (chicken, steak, fish)
Medium sized bag of veggies (brussel sprouts, broccoli, cauliflower, green beans, etc)
67g protein, 40g carbs, 18g fat, 590 cals

4:00 p.m.
protein shake
24g protein, 4g carbs, 1.5g fat, 130 cals

Dinner:
6-8 ounces lean meat (see above)
Either veggies (see above) or black beans
71g protein, 67g carbs, 9g fat, 631 cals

10:00 pm:
2 cans tuna in water
52g protein, 0g carbs, 2g fat, 236 cals

Totals: 342g protein, 196g carbs, 66g fat, 2746 cals

Like I said, I'm looking to clean it up a little to get down to 9-11% bf, and would also like a little variety if anyone could help with that. Any and all criticism is welcomed, if I left out any info please let me know.

Thanks in advance.

It looks like a pretty good diet to me.

[elpropiotorvic]

Change the postworkout without the bread for afterburn... Change ur eleven am for something like half cup of cottage cheese and a can of tuna

[elpropiotorvic]

Change the last meal for a steak