critique my cutting diet please

[Rockstar1990]

630 am cardio

730 am breakfast
1 scoop 100% whey (24g protien)
1 whole egg 5 egg whites (28g protien)
1/2 cup oats (27g carbs)
1/2 skim milk (4g protien, 6g carbs)

10 am
Pro complex (60g protien)
1 or 2tbsp flax oil

11am Lift weights

1 15pm
2:1:1 recovery (35g protien, 70 carbs)

4 pm
8oz of meat (40g protien)
1/2 cup oats (27g carbs)
1/2 skim milk (4g protien, 6g carbs)

7pm
8oz of meat (40g protien)
1tbsp olive oil

10pm
Casien shake (50g protien)
(all natural peanut butter 1 or 2 tbsp)

------------------------------------
I am 200lbs 6foot tall about 18%bf and am 19 years old

any suggestions?
I have the two shakes in a row because i am at college for convience
how much fat should i eat?
What type of cardio and how long?

Thanks much everyone

[FireGuy]

What is your goal? Also, please add the totals for the day.

[Rockstar1990]

What is your goal? Also, please add the totals for the day.

My goal is to loose fat while maintaining my muslces...thats obvious

but idk the total because i havent started my cutting yet. I will in three weeks so i am trying to get advice now so when its time ill be on track

on average its about

300g protien = 1200 cal
140g carbs= 560 cal
60g fat= 540 cal

-------
total = 2300 cal

[FallenWyvern]

I would add about 300 calories to your day. Your carbs are low you need them before you lift.

[smokethedays]

Your dpending too much on supps rather than food.

[smokethedays]

630 am cardio

730 am breakfast
1 scoop 100% whey (24g protien)
1 whole egg 5 egg whites (28g protien)
1/2 cup oats (27g carbs)
1/2 skim milk (4g protien, 6g carbs) Sub with water

10 am
Pro complex (60g protien)
1 or 2tbsp flax oil make this 6 oz chicken breast, 2 cups veggies, 1 tbs olive oil

11am Lift weights

1 15pm
2:1:1 recovery (35g protien, 70 carbs) Too much carbs, make it 40 grams

4 pm
8oz of meat (40g protien) Sub with chicken or fish
1/2 cup oats (27g carbs)
1/2 skim milk (4g protien, 6g carbs) Sub with water, Add 2 cups veggies

7pm
8oz of meat (40g protien) Sub with chicken or fish or egg whites
1tbsp olive oil add 1 cup veggies

10pm
Casien shake (50g protien)
(all natural peanut butter 1 or 2 tbsp)

------------------------------------
I am 200lbs 6foot tall about 18%bf and am 19 years old

any suggestions?
I have the two shakes in a row because i am at college for convience
how much fat should i eat?
What type of cardio and how long?

Thanks much everyone

In bold.

[FireGuy]

I agree with Fallen, I would add in some carbs, maybe 50 grams now and another 50 in a couple weeks. I am not sure what Smoke means when he wants you to subsitute chicken or fish to replace meat? I do agree with Smoke on adding in Veggies but if you follow all his recommendations you I think you are going to be down around 2000 calories which I think is too low.

As far as cardio I would be at 40 minutes a day 7 days a week first thing in the morning. You should start seeing results soon.