My diet....please help, need all the help I can get

[dnk1971]

My goal is to lower body fat and show some muscle, always have trouble cutting I can usualy gain mass preaty easy but have never been able to cut.

5'7"
215lbs
20% BF; goal 10-12%

0530 1/2 cup oatmeal and Myoplex Protein Drink 42g protein
0630 - 0830 Workout 2 liters of water during workout
0845 Meal 1: 2 egg whites 1 whole egg 1 slice of wheat bread Myoplex Protein Drink
1030 Meal 2: Tuna or Chiken or Salmon mixed with greens (salad) with a litter of water
1300 Meal 3: Tuna or Chiken or Salmon with brown rice or sweet potato with a litter of water

1500 Meal 4: Tuna or Chiken or Salmon with brown rice or sweet potato with a litter of water

1700 Meal 5: 6oz beef with a salad and 4oz of a carb with a litter of water

1900 Casein Protein shake
2000 4oz of cottage cheese

[redz]

You need to figure out your macros, eating the right foods is only part of the formula.

[Daveman]

Painfully devoid of healthy fats is the first thing that jumps out at me.

Hard to really help you without a specific Calorie/Fat/Pro/Carb breakdown though.

[Dr Pepper]

Like said above macros?

[dnk1971]

I will work on it and post them so that I can get a good base-line on what I need to do....

Thanks in advance for all the comments made and any that may be comming