Time to trim the fat!

[DaKine808]

What's going on everyone. getting back into the gym after a long hiatus due to a series of non-gym related injuries. Would like your input on my current diet. I have no pre set amount of weight I'm trying to lose. I just want to get rid of excess body fat. Current Stats

6', 198LBS, Probably around 16-18 percent BF, 31 y/o, train 4x a week interval/HIIT style, Steady state cardio 5x a week for 45m

Curent diet:

meal 1 -
1 cup of oats
10 egg white
handfull spinach
handful (less than 10) black berries

Workout

snack
6oz chicken breast
handfull spinach

meal 2
6oz chicken breast
2 handfulls spinach
2 cups quinoa/brown rice mix

snack
6oz chick breast
handfull spinach

meal 3
(stir fry)
6oz chick breast
1 1/2 cup quinoa/brown rice mix
chopped onion
1 cup broccoli
1 cup chopped mushroom

snack
Protein shake
2 tablespoon almond butter

I calculated it out to 2280 calories
Protein - 269g
Carb - 195
Fat - 48g

Given my stats, training, and cardio routine do you think this diet is enough to burn fat without sacrificing too much muscle? I know muscle loss will happen but would like to maintain as much lean muscle tissue as possible. What are your thoughts? any input would be great.

Edit:
A quick browse through my thread history and I see that I asked the same exact question back in 2013! And my stats have went full circle and I'm back at square one. Thanks to Austinite I was able to get in really great shape. I'm going to follow the same advice but keep a more active log this time around. weekly updates with pics and workout/cardio logs.

[SlimmerMe]

Welcome! Looks pretty good to me but the food gurus will help you fine tune.

SM

[MIKE_XXL]

i like to skip carbs in breakfast, even with training adding coconut oil into it instead of carbs will provide fuel for workout with MCT fats. Also i like a little bit of fat in each meal, 5-7.5gm to slow down the digestion and regulate blood sugars better...other then that it looks pretty good.

[DaKine808]

I have 2 tablespoon of almond butter with my last snack. What do you think about replacing the oats in my breakfast with 1 tablespoon of almond butter, and eating the oats post workout with the chicken breast, and the other tablespoon of almond butter? Also, if i try the coconut oil route I assume I will just be cooking the egg whites in it correct?

As for cardio I do 40m at night on training days, and 40m fasted on non-training days (3 days). Should I add 20-30m post workout, or is the absence of carbs in the morn providing enough fat burning. Any and all input is appreciated.

[MIKE_XXL]

I prefer coconut oil as it is rich in MCT, I am not sure if you can cook in it, google it. I eat it from table spoon. its a solid at room temperature just FYI. Yes move oats to post work out. i prefer HIIT for cardio especially first thing in the morning. Maybe do HIIT in morning and steady state after training.