Help me critique - Cutting/Lean diet

[Oregon]

Age: 21
Height: 6'3''
Weight: 230 lbs
BF%: Unknown.. 25%+?
Experience: 4+ years of lifting (last 2 years were off, working overseas + gyno surgery), I run 2-4 miles 4-5x a week but my diet sucks!
Goals: I'd like to get between 12-15% BF, lean down and get back into shape. I'd like to shed off some of this fat and add on lean muscle until I am ready to bulk. I'd also like to tighten up loose skin

I'm going natty for now. I have a ways to go before I am ready to cycle with AAS so I'm doing research now and getting back into lifting, and getting my diet under control so I will be able to cycle with AAS in a few years.

I've been trying to figure out the best diet for me, and there were lots of great suggestions that were already stickied. My meal plan was mostly build on Rambo's sticky and I do not take any credit for developing this plan.
Thanks Rambo!
Meal 1: Egg whites + 1/2 Cup Oatmeal

Meal 2: Protein shake + Tuna w/ flax seed oil

Meal 3: Steamed vegges + Lean Chicken Breast

Meal 4: PWO protein + supplements

Meal 5: Steamed veggies + Fish + 1/2 cup of rice

Meal 6: Protein shake + flax oil

Total Cals + Fat daily: Calories 2600-3200, Fat G's 50 or less, 300-325 g of protein.

Which protein supplements are good for cutting? I don't want to eat 2500+ calories daily worth of shakes. Any suggestions, comments, or insults are welcome! Thanks for the help fellas. Help me figure this diet out, and I'll do my best to not ask stupid questions.

Pics coming soon! I had really bad gyno which is still apparent especially on my left pec. I'll be starting a progress post in the member forum. I will link it here and just update progress all there.

Oregon

[MyCatsFat]

Posting your age is never a good idea when youre under 25. People will usually exit your post.

[Oregon]

Posting your age is never a good idea when youre under 25. People will usually exit your post.

I would agree but I'm also not willing to lie about it. I also included in my post ''I'm going natty for now. I have a ways to go before I am ready to cycle with AAS so I'm doing research now and getting back into lifting, and getting my diet under control so I will be able to cycle with AAS in a few years.''

[PrairieDawg]

Posting your age is never a good idea when youre under 25. People will usually exit your post.

why not? he's not cycling. Just asking for diet advice. It's not like he's 16 or anything. To have a 3 year plan for AAS when you haven't been working out the last 2 years is a terrible thought though.

The diet is a start. If you're looking to shed body fat faster and aren't too concerned about losing some muscle I would do fasted low intensity cardio first thing in the morning, followed by a pro/fat meal immediately after, which will help you continue to burn fat even after your cardio session. This also boosts your metabolism throughout the day (AM Cardio). As soon as you have carbs it'll slow (or stop) the afterburn. This isn't for everybody including myself. I've done it in the past successfully but at the cost of hard earned muscle. You can have a BCAA drink beforehand to help preserve muscle some.

If you dont want to lose muscle do your cardio only after you lift. Your glycogen stores should be fairly low when you're done with the weights.

[Buddhabody]

Agreed....

[Blaz Kavlic]

What I would change is swapping around meals 3 and 5. I get in a much more solid workout with a small amount of carbs in the pre-workout meal. This is just what works for me. Also the protein shake for meal 6 probably isnt necessary, especially before bed.