Ok, here is my new planned diet. I would like pointers and advice/substitutes.

I'm 28, weigh 205ish, and my main goal is powerlifting in the 198 weight class. So I'd like to stay my current weight, but just cut a good bit of fat (i'd estimate I'm 18-20% bf, no gut, but I do have some love handles).

5: 20am
2 eggs
1 oatmeal w/ cottage
cals = 420
fat = 17
carb = 34
prot = 32


7:00 am
1/2 a shake
cals = 120
fat = 1
carbs = 3
prot = 24


9:00 am
Tuna sandwich and yogurt

Sandwich
cal = 460
fat = 17.5
carb = 42
prot = 37

Yogurt
Cal = 17
Fat = 1.5
Carb = 33
Pro = 5


12:00pm
Chicken and Rice and cheese
Cal = 550
Fat = 4
Carbs = 25
Pro = 55

3:00pm
PB sandwich w/ banana
Cals = 720
Fat = 36.5
Carbs = 78
Pro = 31.5

6:00pm
Pasta and chicken and sauce
Cal = 500
fat = 8
carbs = 23
prot = 60



Work out 7:00pm ish

Post w/o shake
cals = 240
fat = 1
carbs = 6
prot = 48

9:00ish
2 eggs with vinegar & 1 slice of toast
Cals = 394
Fat = 16
Carbs = 18
prot = 19.6
Totals
cals = 3421
fat = 102.5
Carbs = 262
Prot = 312.1