Diet help !

[H_U_G_O]

25 years old
6'0
107 kg
22-24 % bf
4 years on and off
3rd cycle

Here's the thing... in my second cycle which ended on 1/06/2010 my body fat reached 9 % (started cycling with 15 % body fat). After the cycle ended had a knee injury in rugby, so its been almost a year out of gym (back couple of months ago) and my body fat became 22%. So now i'm on a cutting cycle which includes

Test prop 600mg/week 1-12
Anavar 60-80 mg/week 1-8
Winny 50mg EOD week 1-12
Primobolan 300mg/week 1-12

I have a good base physic the issue here is that most of the fat is on my stomach and waist.. some fat covered the muscles i built but i still have the form...

I need help with my diet around here my current diet is missing so much... It is really simple and i know it needs lots of work, so help is really appreciated...

10am: 5 egg whites and 1 whole egg
1/2 cup oats with fat free milk and 1 honey tablespoon

1pm: 1 scoop whey gold with fat free milk

4pm: 3 cups of green salad with 1 8oz chicken breast.
or 2 tuna cans (with water)
or 1.5 cup stew

6/7pm: working out (1 hour cardio, classes such as body combat spinning etc..)
9pm: post workout 2 scoops whey protien

10:30pm: 3cups of salad with crab
or chicken breast
or tuna (or any type of protein food)

1am: casein shake (bed time)

[-KJ-]

You need to include stats! BMR , TDEE etc...
Macros to each meal will also help to give a much better critique....

[H_U_G_O]

I'm actually using the Fitday software to calculate the macros but i'm not familiar with these stuff.. I personally went to a nutritionits to help me in loosing fat couple of years ago..

[-KJ-]

I use livestrong.. Just type in the food and amount and gives pretty accurate macros..
post up your diet and we can critique.
I dont have a sample of how my diet is wrote up now but will try post tomorrow!
In mean time get the macros for each meal you eat...

[Gucks]

use this site or something ismilar to calculate ur macros -> http://nutritiondata.self.com/

ur food choices arent to bad but ill critique properly when u post a properly structured diet. dont rely on shakes more then twice a day aswell.