My cutting diet- NEEDS Critique/advice

[G00dfella55]

I am 21 years old, 5'6", and been hovering around 215 for a year. I lift 4 to 5 times a week for about a year, but have had lifting experience since freshman year of HS. But I never kept my diet in check. loosly put, I eat like sh*t. Lots of pasta and pizza like any good italian boy should. I have a big frame but just look fat because I am so short. I wanna get my BF% way way down. My goal is to be around 170 in a year, but solid and lean. Here is the diet I put together. I know it needs help. All macros I either took from the nutritional facts or calorieking.com. I can be very precise, use measuring cups and food scale. I also take my daily vitamins.

Wake up:
2 cups green tea- no macros

Cardio

Breakfast:
3/4 cup oatmeal w/ tbsp sugar free jam
1 cup egg white (egg beaters)
Totals:
Cal- 355
Fat- 4.5g
Carb- 49.5g
Pro- 31.5g

Meal 2:
8oz chicken breast
1 cup spinach leaves
1tbsp Fat Free Ranch
Totals:
Cal- 305
Fat- 8g
Carb- 13g
Pro- 43g

Meal 3:
1 cup Tuna
1tbsp wasabi horseradish sauce
Totals:
Cal- 290
Fat- 7g
Carb- 2
Pro- 40g

Pre Workout Shake (about hour1/2 after meal 3, half hour before work out):
1 scoop nitro tech (by muscle tech)
Total:
Cal- 110
Fat- 1g
carb- 4.5g
Pro- 20g

Post WO Shake (directly after last set):
2 scoop nitro tech
Total:
Cal- 220
Fat-2g
Carb- 9g
Pro- 40g

Meal 4 (half hour after shake):
Post WO mix
Brown Rice, Sweet Potatoe, Ground Turkey
2 cups of mixture
Totals:
Cal- 232
Fat- 9.6g
Carb- 70.8g
Pro- 21.2g

Meal 5:
6oz steak
1 cup broccoli
Total:
Cal- 342
Fat- 9.8g
Carb- 4g
Pro- 52g

Meal 6:
4.8oz Sliced Turkey Deli Meat
4.6oz baked sweet potatoe
Total:
Cal- 248
Fat- 2g
Carb-31.6
Pro- 24.4g

Daily Total:
Cal- 2102
Fat- 43.9g
Carb- 184.4g
Pro- 272.1g

I know my cals and carbs are low but when and how I can add more is my #1 concern. Any and all help is greatly appreciated. Thanks in advance.

[teufelhundenjwa]

Doesn't look too bad man. If I were you I would def add in some healthy fats. Example would be EVOO, PB, avocados, any kind of nut...minus peanuts, and of course Dees nuts.
Add your healthy fats to 2 of your meals (not pre/post workout), as you want to avoid fat at this time...meal 1 and 6 for example.

[Johny-too-small]

Like said above you need more EFAs. Olive, walnut, hemp, etc. You should have them w/ every meal. Id also incorporate 6-10 oz of green veggies w/ every meal.

Lose the nitro tech. Stuff is crap and its not a meal. In addition, lose the processed meats. Keep the high quality proteins such as egg whites, chiken, fish and eat those with every meal.

Weigh all your food. Make sure you know how much your eating of what for every meal. Spread your macros evenly with each meal throughout the day. Eat when youre hungry, and dont if youre not.

Good luck.

[G00dfella55]

Can someone tell me how much EFA's to add, like tbsp or olive oil or more etc?

Also, I am not really using the nitro tech shake as a meal, just a before and after workout for extra protein. I have no problem loosing it b/c its mad expensive. I was going to pick up another tub of it today but now I wont, but what is a good replacement for it then?(prob should be asked in supp section)

Lastly, The deli meat is out and veggies will be upped with every meal.

Thanks for the replies, anyone else have any input?

[teufelhundenjwa]

As far as protein powder, I like Optimum Nutrition (ON Whey).
1 oz nuts, 2 tbsp PB, 1 tbsp olive oil = 1 serv EFA's (for me, as I aim to get around 14g fat per serving). Should be included in every meal, minus pre/post workout.

[G00dfella55]

so for so good as I have lost 10lbs in the past 3 weeks.

I have added the EFA's to the diet but have been doing some more reading and found some stuff on the fact that you shouldnt mix your carbs and fats. Whats the validity to this statement and if its true when should I have my carbs and my fats. ( i know that carbs are essential in the morning and pre and post WO)