diet help plz-(first cycle)!!!!!!!

[fallen1]

im prepairing for my first cycle and i need to make sure i have my diet wrapped up tight so i can so this right and yeild lasting results!!!
28y/o
11%bf
170lbs
5"9
trianing 4 years hard with decent diet

-8am- 2 cup oats,scoop of protien,spoon nautral peanut butter,fat free yogurt

-11am-post workout shake,and protein bar,quater cup almonds

-2pm-cup brown rice,baked chicken breast

-6pm-wheat roll,brown rice,baked chicken breast

-9pm-veggies and salmon fillet

-12pm- cup of fat free cottage cheese

plz help with my diet i dont wanna go into this uninformed like i see others do
(1st cycle 500mg test e 12 weeks-pct tamox)

[Dr Pepper]

Good diets especially cutting ones have macro's... What are your pro/fat/carb/cal intake's for the day?

[fallen1]

3500 cals,400 carbs,300 protein,50 fat thats all give or take a few...i know the fact is 4/4/9-pro,carb,fat...is there just a site where i can find laided out diets i can use>? im haveing no such luck finding any

[Buddhabody]

I would consider focusing on a strict diet for at least 4 weeks before doing a cycle. Also not to be a prick but who measured you at 11% bf?