Please Critique my diet

[MiniRide]

Ok I am 5'9, 160lbs.. Trying to set my diet straight I am probably about 12% body fat and would like to be cut up.

Meal 1:
3 Egg whites, 2 Slices Turkey, Whole Wheat Wrap, and a Whey Protein Shake.
49g Protein, 20 g Carbs, 6g Fat

Meal 2:
Protein Shake, 4.5oz Tuna and Celery
52g Protein, 4g Carbs, 4g Fat

Meal 3:
Turkey, Ham, Roast Beef on Wheat
24g Protein, 40 Carbs, 6g Fat

Meal 4:
Protein Shake
24g Protein, 3 Carbs, 1g Fat

Meal 5(Post-Workout):
Protein Shake, 6oz Chicken, 3oz Broccoli, 1/4 Cup Brown rice
67g Protein, 42g Carbs, 8g Fat

Meal 6:
Syntha-6 Shake
22g Protein, 14g Carbs, 6g Fat

Totals:
238g Protein, 123g Carbs, 31g Fat

Please tell me what you think and change if needed.. Thanks

[bigcal01]

I would add in some fruits and veggies in there, especially green veggies. Also, I would add in some healthy fats, especially in your meals 2 and 4. But at 5'9, 160, do you really need to be cutting up. At that height, weight and bf % I would likely think bulking is a better idea. Just a thought.

[sizerp]

Meal 1:
3 Egg whites, 2 Slices Turkey, Whole Wheat Wrap, and a Whey Protein Shake.
49g Protein, 20 g Carbs, 6g Fat
2 whole eggs, 4oz egg whites, 1C oats + 1 scoop whey
50g Pro, 54g Carb, 10g F

Meal 2:
Protein Shake, 4.5oz Tuna and Celery
52g Protein, 4g Carbs, 4g Fat
1Can Tuna, 1C Brown Rice, Veggies + Olive oils/Flax Oils/Fish Oils (Celery, Spinach, Broccoli, etc. can make a salad easy to eat cold)
37g Pro, 44g Carb, 10-20g F

Meal 3:
Turkey, Ham, Roast Beef on Wheat
24g Protein, 40 Carbs, 6g Fat
6oz Chicken Breast, 1C Sweet Potato (200g), EFAs
40g Pro, 41g Carb, 10g F

Meal 4:
Protein Shake
24g Protein, 3 Carbs, 1g Fat
If this is your Pre-workout meal, going to want some carbs for sustained energy throughout training.
6oz Chicken Breast, 2 medium red potatoes
40g Pro, 68g Carb

*WORKOUT*

Meal 5: PWO - within 15-20 mins.
2 Scoops Whey, 1C Oats
50g Pro, 54g Carb

+1.5-2 hours PPWO
Meal 6
6oz Chicken, 1Cup Brown rice (cooked), Broccoli + Olive Oil
40g Protein, 45g Carbs, 10-15g F

Meal 7
Syntha-6 Shake
22g Protein, 14g Carbs, 6g Fat
Add 1C Fat Free Cottage Cheese, and 2tbs Natural Peanut Butter to your shake
50g Pro, 31g Carb, 23g F

To gain mass - boldz. I would recommend bulking.

[MiniRide]

Well I want to be shredded and cut up, my abs are hiding.

[Matt]

Then do some cardio