diet critique

[dirty bird]

Bros I have just let myself go. I am now at 6'2" 243 lbs. 24% BF. So heres my diet to try and drop some fat.

7:00 1/2 cup oatmeal and a protein shake

9:45 8 oz. chicken breast/ 1 1/2 cups broccolli

12:30 8oz. chicken breast/ 2 tbl. flaxseed oil

3:00 8oz. chicken breast/ 1 1/2 cup broccolli

5:00 1 packet of cream of wheat (pre-workout)

6:30 PWO Shake

7:30 6 oz. salmon

10:00 - 10:30 1 cup of nonfat cottage cheese

4 days a week i get up and do about 30 mins of cardio. I want to drop the fat as quickly as possible and not lose too much muscle. any help bros would be appreciated.

[Giantz11]

Bros I have just let myself go. I am now at 6'2" 243 lbs. 24% BF. So heres my diet to try and drop some fat.

7:00 1/2 cup oatmeal and a protein shake

9:45 8 oz. chicken breast/ 1 1/2 cups broccolli
Add some fat in here

12:30 8oz. chicken breast/ 2 tbl. flaxseed oil
Use 1 Tbl, add the other in the meal before

3:00 8oz. chicken breast/ 1 1/2 cup broccolli
Add some fat here as well.

5:00 1 packet of cream of wheat (pre-workout)
Add protein to this, cottage cheese would be good.

6:30 PWO Shake

7:30 6 oz. salmon
Add some Low GI clean carbs

10:00 - 10:30 1 cup of nonfat cottage cheese
Add some Almonds or Natty PB

4 days a week i get up and do about 30 mins of cardio. Make this 5-7 days a week I want to drop the fat as quickly as possible and not lose too much muscle. any help bros would be appreciated.

Also you need to find your BMR, there are many calcs online, adjust for your activity level during the day. if you work a desk job it'll most likely be light to moderate. Eat at that level and let your weight training and cardio create the deficit. Also Post up your macro breakdown, how much Pro/Cab/Fat you will be getting each day and then total cals for the day and we'll be able to help you more.