Hey nark, thanks in advanced for al the help here! Anyway I hope I don't get lost in the sea of posts here but anyway I am running a cutting diet. Long story short...slacked off over the winter due to bad times and gained some fat and lost some musle...went from 185 to 170 . I ran a bit of a clean bulk diet and dropped some fat and held onto the 170 so as of right now I am 170 and body fat calipers show me at 14.5% BF. I would like to get to the 8-9% to get visible abs before I go back to bulking as I find I gain size better if I start from a leaner point. I am training Monday thru Friday doing a body part a day with 30-40 minutes of weights followed by 30 minutes of cardio. I am also using some superdrol I have left over here and some 3-ad I got to help me along with this since I want to gain a bit of muscle while leaning up. Here is my current diet....I started just as clean but slightly higher carbs and fat and slowly tapered it down to this.

Meal 1:
250ml of egg whites - 125 cal, 0 fat, 4 carb, 25 pro
Scoop of whey - 120 cal, 1 fat, 3 carb, 24 pro
1/2 cup of oatmeal - 150 cal, 3 fat, 27 carb, 5 pro

Meal 2:
Can of tuna - 180 cal, 1 fat, 0 carb, 33 pro
Table spoon of olive oil with ***** 3s - 120 cal, 14 fat, 0 carb, 0 pro

Meal 3:
PWO Shake
2 scoops of whey - 240 cal, 2 fat, 6 carb, 48 pro
1.5 scoop of waxy maize - 180 cal, 0 fat, 45 carb, 0 pro

Meal 4:
1/4 cup of brown rice - 170 cal, 1 fat, 35 carb, 5 pro
4oz of steak strips - 187 cals, 8 fat, 1 carb, 24 pro
Scoop of whey - 120 cal, 1 fat, 3 carb, 24 pro

Meal 5:
Can of tuna - 180 cal, 1 fat, 0 carb, 33pro
Table spoon of olive oil with ***** 3s - 120 cal 14 fat, 0 carb, 0 pro

Meal 6:
4oz ground lean turkey - 160 cal, 8 fat, 0 carb, 22 pro
Package of broccoli - 75 cal, 0 fat, 12 carb, 6 pro
Scoop of whey - 120 cal, 1 fat, 3 carb, 24 pro

Meal 7:
Fat free Cottage Cheese - 80 cal, 0 fat, 8 carb, 12 pro
Scoop of casein protien - 120 cal, 1 fat, 4 carb, 24 pro

Total:
Calories - 2447
Fat - 56
Carb - 152
Pro - 308