guys, i need some help on formulating a proper eating plan. Right now, i am 217 pounds, 6'0, BF%16-18%

my diet as of now is very clean, i only take in about 2100-2500cals a day

my workouts are pretty intensive, weight training for about an hour, then cardio for an hour burining 1000-1200 cals. I dont have a lot of fat on me as it is, but i def want to tone out and get lean. I plan on doing a cycle of test-enanthate once i get my BF% down a little bit more, but i need help with timing of my food intake, and exactly what types of food to take in. A sample meal for me during the whole day would be as folllows:

Breakfast : 5:30am (i work early)
whole wheat english muffin with 2 tbps of all natural peanut butter
1 cup of mixed fruit
1 yogurt

typical cals -290 -300cals

snack: 8:30am
yogurt (1)
rice cakes plain (3)
whey protein shake

cals: 290

Lunch: 12:00ish

6 oz plain grilled chicken breast
1 cup brown rice
1 medium sweet potato

cals: 350-400

snack/pre workout: 2:00
whey protein shake
half a turkey sandwich on each, one piece of fat free low cal cheese
2.5mg intraxcell (beta alanine carnosine booster)
1 animal EAA stack packet
5 grams of l-glutamine (mixed in with shake)
5 grams of BCAA poweder( mixed in with shake)
1 black ace fat loss supplement

cals- 280

post workout
whey shake (2.5 grams of l-glutamine)
2.5mg intraxcell

dinner 4:30-5

grilled salmon 6 ounces
salad (2 cups) very light olive oil and a little vinegar
1 cup brown rice

415cals

nightime snack
casein protein shake

cals 180

total cals about 2,000.

Like i said, i am trying to cut down in weight quite a bit, i am not loosing any strength while lifting, actaully since taking the beta alanine product, i have gotten quite a bit stronger, better endurance.


If you guys could please tell me how i can change this around, so that i am maximizing weight loss while keeping or gaining some muscle mass. Also, if i can add and supplements other than what i am taking currently. Thanks guys!