help with cutting diet!!

[young_gunz]

Ok for the past 4 weeks ive tried to restrict my diet so that ill burn more calories then i take in,...stats 5'9,180, 9-10% bf just started back working out when i started my diet! i lift for an 1-1.5hours 5days a week, martial arts 3 days 1h and cardio 2 days 1h

Diet
if i wake up between 9-11
1st- oatmeal plain, orange most of the time 1st grilled chicken and berrillia plus pasta 1-2cups

snack between workout and martial arts, detour bar or some fruit(bananna) or gatorade

usualy dinner 2nd-grilled chicken or steak or fish green veggies or onions

and then just some fruit for later!!
I definetly need some guidence help a bro out!!
im losing weight but i feel like i could do better
need to throw my protien shake in there somewhere

 

[jpt]

you need to eat about 3 more meals a day man....

180lbs you should be consuming about 250g of protein to see muscle growth. try and keep your ratios like 40% pro 30% carbs 30% fat

carb sources should consist of oatmeal, steel cut oats, brown rice, yams, and potatoes

protein sources should consist of chicken, eggs, ground turkey, lean beef (95%) and tuna

fat sources should come from olive oil, fish oil, anpb

try and eat green veggies with at least 2 or 3 meals

eat every 2-3 hours

drink 1-2 gallons of water a day

i would not eat too much fruit especially at night as they have alot of sugar in them

other bros will chime in and help i'm sure

 

[young_gunz]

thanks man i just need some good tips on morning and night meals
also when to throw the protein in im thinking at the last 10 mins of my lifting workout!!

and then a mrp at night before like 9:30-10 290 calories: 3g fat: 11g carbs; 56 grams protein what do you think???

 

[jpt]

at night you should be eating slow digesting protein like casein so it gives your body a slow and steady stream of aminos through the night. most people have a few scoops of anpb before bed...that is what i do. i would use your shake immediately after your workout....if you have a pre workout meal you can buy yourself a little time after your workout... but try and get some nutrients within 30 minutes after lifiting.