My "diet", please give advice

[xephonics]

Ok, here is my new planned diet. I would like pointers and advice/substitutes.

I'm 28, weigh 205ish, and my main goal is powerlifting in the 198 weight class. So I'd like to stay my current weight, but just cut a good bit of fat (i'd estimate I'm 18-20% bf, no gut, but I do have some love handles).

5: 20am
2 eggs
1 oatmeal w/ cottage
cals = 420
fat = 17
carb = 34
prot = 32


7:00 am
1/2 a shake
cals = 120
fat = 1
carbs = 3
prot = 24


9:00 am
Tuna sandwich and yogurt

Sandwich
cal = 460
fat = 17.5
carb = 42
prot = 37

Yogurt
Cal = 17
Fat = 1.5
Carb = 33
Pro = 5


12:00pm
Chicken and Rice and cheese
Cal = 550
Fat = 4
Carbs = 25
Pro = 55

3:00pm
PB sandwich w/ banana
Cals = 720
Fat = 36.5
Carbs = 78
Pro = 31.5

6:00pm
Pasta and chicken and sauce
Cal = 500
fat = 8
carbs = 23
prot = 60



Work out 7:00pm ish

Post w/o shake
cals = 240
fat = 1
carbs = 6
prot = 48

9:00ish
2 eggs with vinegar & 1 slice of toast
Cals = 394
Fat = 16
Carbs = 18
prot = 19.6

Totals
cals = 3421
fat = 102.5
Carbs = 262
Prot = 312.1

[eatrainrest]

hey bro the diet needs alot of work.

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
So you wanna learn how to Diet? ** WATCH ALL DVD VIDEOS FIRST!
Another way to calculate BMR BMR CALCULATIONS

[xephonics]

Well it is my proposed/current diet, as I started it today.

And it has my goals and macros.

My BMR is roughly 3000 calories

The times are fixed as well, I work 6-7 days a week, 10 hrs a day, and I can only eat during the said times (7, 9, 12, 3)

And please keep in mind, I dont care about being rip-ped, only cutting some fat to fit in said weight class.

[FireGuy]

You should be able to make that weight class just by cutting water or manipulating sodium or carbs 48 hours out. I come from a BB background so forgive me if that is a no no for Powerlifting Competitions.

[xephonics]

Guess I should have clarified.

My real goal is to replace said fat weight with muscle weight (minus 7 pounds of course, to go from 205 to 198)

I was wondering if with said diet I can attain such goals, or if I need to rework it a bit.

[xephonics]

any other opinions on this powerlifting diet, to lose fat/gain some muscle in its place. I'm not trying for a six pack or anything like that, and mostly just want to gain more strength than size. Granted I would not mind hitting the 220 weight class, but im fine either way.