need some help with diet,,,

not looking to bulk just cut some bf and a little size for right now until mid feb when i will start my 1st cycle of test
stats 5"9 right now 196 bf around 19-20%
7am wake up pre wo shake and 1 small banana
7:40am fast twitch
work out 8am
9:10 am creatine
9:30 am post work out shake
10:30 am breakfast protein oates 280 calories 35g protein and 20oz gatorade
12:30 pm 1 turkey sand on whole wheat bun with mustard
2:30pm chicken breast with 1 cup brown rice and 1cup sugar free peaches
4:30 pm 1 muscle milk protein pudding
6:00 pm some apple pieces
7:25 pm cardio for around 40 minutes
8:25 pm 2 pieces of salmon and 1 cup of veggies
9:15 pm 1 cup of skim milk
10:30 pm 1 scoop of casein shake
11:15 bed

the days I do not do cardio skip 6:00pm and eat my dinner around 7:30 pm this will consist of chicken,fish,steak and veggies will vary from carrots to salad with fat free french dressing.
I will do cardio on monday and thursday nights

First off too many shakes/protien pudding . They arn't a replacment for real food. Two what kinda meal is fast twich?? Three what are protien oats?? Four I don't see any fats in your diet apart from little you'll get from the salmon and maybe the muscle milk.......????
This diet could use some work, there's plent of info in the diet forum... even sample diet's you can build your own from. Good luck

How many grams of protein/fat/carbs for the day?