Diet critique please

30yr old
male
6ft 1in
185lbs
BF% 22 (estimated)

First of all I estimated bodyfat % because it has been a couple months since I was tested and I didn't trust the results then. The guy at the gym said 21% with the 3 skin fold test and 19% with a electronic meter.

I have a very common goal. Six pack ofcourse. I know I need to be around 8%. An estimate of how long it will take would be appreciated as well. Now that I am 30 and have never had a six pack I feel my potiential slipping away. I have used aas before but I realize now that I need to get my bodyfat down before trying them again.

I want this badly and critism and support are greatly appreciated. I have studied and I believe I have a good base diet. I am on a budget and I workout before work in the mornings. Two things to keep in mind: I can't workout in the afternoon and I am going to drink about 3 times per month.

I smoke now, but as my cardio suffers it helps motivate to quit. I will quit smoking but the weekend drinks will continue.


5am

Quaker Weight Control Oatmeal 160k 7g protein 29g Carbs 3g Fat
1/2 banana 53k 1g protein 14g Carbs 0g Fat

7am

PWO Shake 210k 52g protein 6g Carbs 4g Fat

10am
1 can of tuna 100k 22g Protein 0g Carbs 1g Fat

12pm
1 cup boiled chicken breast 211k 41g Protein 0g Carbs 4g Fat
1 cup of steamed veggies 35k 1g Protein 5g Carbs 0g Fat

3pm
1 can of tuna 100k 22g protein 0g Carbs 1g Fat

6pm
2 tilapia fillets 200k 44g Protein 0g Carbs 2g Fat
or 1 cup of chicken breast 211k 41g Protein 0g Carbs 4g Fat
1 cup of steamed veggies 30k 1g Protein g Carbs g Fat

9pm Bedtime

Totals 1104K 191g Protein 59g Carbs 15g Fat

I welcome replacement for tuna and I plan to sub some steak somewhere when I can afford it.
I also need to figure out if I should use low intensity cardio with an empty stomach or HIIT after the 5am meal. I have gotten conflicting info on this. Maybe alternate EOW.

I know my calories are low and I am hoping I have allowed room for additional things I have missed ie almonds.... I wanted to keep the calories low as possible to make the fat loss quick as possible.
Tuna is where I want to make the changes if possible. Suggestions?