Tired of wasting time and energy!

[DaKine808]

What's going on everyone. new to the boards and looking to get some guidance on proper diet and nutrition. Tired of spending time in the gym and not getting desired results. Want to lean out while maintaing( or gaining) some muscle.

Basic stats
28 m. 6'0 195lbs. exercise 5-6 times a week and play intramural sports. I had a bod pod body fat analysis done last month and my body fat was 23%! Although I did cardio, drank about 2 1/5 liters of water and had a decent breakfast about an hour before the test which i found out threw it off completely. The tech said she thinks i might be around 19 percent.

Work out 5-6 days a week. 3 day split. Legs/push/pull/ break and repeat. some weeks i'll take two days off instead of one. Do fasted steady state cardio for 40 mins twice a week and HIIT cardio(rows, jump rope, burpees, sprints etc...) for 25 mins twice a week as well at the end of my workouts. Steady state days i'm burning around 550 cals in my session and HIIT days i'm getting between 600-700 cals in a cardio session.

Been cleaning up the diet. Used the TDEE calculator at fitnessfrog . com. Based off the calculations my TDEE is 3457 cals a day. Taking 500 from that puts me at 2957. I eat every 3 hours or when i'm hungry. The tuna patties get snacked on during the course of the day. below are pictures taken today, my daily diet, and list of supplements I'm taking. looking to hit a 40/40/20 with my macros or should that change to another split?. Any guidance or advice is greatly appreciated.


3457 TDEE 105 cal

(morning shake)Protein shake+1/4 cup brown rice flour + scoop green vibrance probiotic + half bananna (Cytosport 100 percent whey from costco)-
375 cals 33 protein 55 carb 6 fat

brown rice (105 gm, 3.7 oz)
310 cals 60 carb 4 pro fat 0
Chicken breast(2)
220 cals 0 carb 50 protein 1.5gm fat
in 2tbsp extra virgin olive oil
250 cals 0 protein 0 carb 28 fat
( that olive oil is used to sear 6 chicken breast before being baked)
1 cup of Broc
41 cals 7 carb 4 protein 0 fat

(6 patties)Tuna patties (in water 2 cans) + 1 cup of coaches oats
600 cals 44 protein 81 carb 11 fat

pre w/o meal – 1 chicken breat ½ cup brown rice
265 cals 29 protein 30 carb 1.5 fat

Pre w/o shake whey + half bananna
190 cals 28 protein 14 carb 3 fat

brown rice (105 gm, 3.7 oz)
310 cals 60 carb 4 pro fat 0
Chicken breast(2)
220 cals 0 carb 50 protein 1.5gm fat
1 Cup Broc
41 cals 7 carb 4 protein 0 fat

Post w/o shake whey + med apple
212 cals 28 protein 30 carb 3 fat


Bedtime shake whey
140 cal 27 protein 3 carb 3 fat

Total cals – 2863
Total pro – 255
Total carb - 347
Total fat - 57

Supplements -
Green Vibrance probiotic
Orange triad multi vit.
Omega 3 fish oil
Glucosamine and chonodroitin with MSM
taurine
BCAA's
5 gm glutamine with every shake and BCAA powder