New here. 22%BF. Tips?

[Jayr17]

My fitness pal
Height: 5'10 (178 cm)
Weight: 190 lbs (87 kg)
Age: 21
BF% 22
BMR: 2,005
TDEE: 2406
Daily intake: 2,000 calories
40/40/20
200g P/200g C/45g F

Goals: I want to loose as much body fat as possible as soon as possible. I would like to be in the 17-20% bf range. My whole entire life I was always 130lbs, this past year I've gained 60lbs due to lack of exercise and my horrible eating habits. I've recently changed jobs where I'm in a cubicle all day, which isn't helping. I want to take charge of my life, IM DONE
With the excuses and ready to commit.
I've been on this website for a little over 2 weeks now and I must say they're a lot of passionate people who genuinely love to help, which is great! Below I've created a diet plan that suits me. I would love feedback, tips, or any input would be greatly appreciated.
I've added all my totals below and I'm not meeting the requirements. I also didn't add the nutrients pertaining to the shakes.
Any help?

Fyi: I work at 7am-3:45pm everyday except Sunday's and Tuesdays.

Wake up at 5am : water & cardio 40 mins

5:45am: white tuna 41g P/ 5g F/
Oats 1/2 cup 27g C/ 5g P/ 2.5g F
Banana 27g C/ 1g P/
TC: 475 cal.

10am: fish, beef, or chicken breast
(17g P-30g P)
Eggs 6g P/ 5g F
TC: 224-310 cal.

1pm: lentils 40g C/ 18g P/ 1g F
Beef tips 28g P/ 5g F
Green beans 9g C/ 1g P
TC: 440 cal.

Get home from work 4:30pm

4:30pm: Protein shake/GYM
TC: 100-200 cal.

5:30pm: PWO CARDIO

6pm: brown rice 46g C/ 5g P/ 2g F
Salmon/tilapia (17g P-27g P)/ 5g F
2 eggs 14g P/ 5g F
TC: 543 cal.

8pm: tuna 40g P/ 5g F
TC: 190 cal.

10pm: protein shake
TC:100-200 cal.

Total: 150C/ 216g P/ 36g F
Total calories at most: 2358

[Jayr17]

Anybody? :/

[CanadaStrong88]

Well as long as you're hitting your macros you will lose fat given that you don't eat more than you burn.

[Jayr17]

Is it a problem that I have high calorie meals in the morning but I don't have the chance to workout until 4:30?

[hawk14dl]

Depends on who you talk to. My opinion is meal timing isn't important until you get into the elites.

you should be losing if your calculations are right. When you become stagnant, drop some more carbs. Easy

[Jayr17]

Depends on who you talk to. My opinion is meal timing isn't important until you get into the elites.

you should be losing if your calculations are right. When you become stagnant, drop some more carbs. Easy

Thanks !!

[MR-FQ320]

I would drop the starchy carbs at breakfast and lunch. Keep them around your workout. Unless you start to feel flat, then carb up a little and get your energy back, monitor your food and results closely, see how your body responds, take notes, give it time and persevere. 22 to 15 is no problem.

[Jayr17]

Thanks you Mr. FQ, appreciate it...So basically just protein in the morning and lunch? And have a carb filled preworkout meal?

[MR-FQ320]

And carbs after workout to refuel, right ?

Swap protein shake at 10pm to something more solid too, cottage cheese or these protein yoghurts