My Diet - suggestions/advice needed!

[Inimical]

Hello fellow members, I would like all the advice and suggestions i can get for my diet... Im trying to lower my body fat to 10-11% while not losing muscle.. I go to the gym 4-5 times a week depending on my schedule.I do 15-20mins of cardio 3 times a week. Uusually do around 14-16 sets for each muscle.
Here are my stats
26 years old
5'5
According to my scale:
163lbs
14% body fat

My everyday diet kinda looks like this
11 am (wake up at 10)
3 egg whites with turkey and provologne cheese in a spinach wrap
with protein shake (syntha6)

1230-1pm almonds and a fruit
230 protein shake
4pm Meal - cup of rice(or sometimes i sub it with mashed potatoe) + brocoli+grilled chicken
6pm protein shake
8pm Meal (usually its the same as the 4pm meal)
930pm preworkout drink, hit the gym at 10pm
workout till 11:30-12am
come back home and another protein shake

 

[Rayca]

How many calories are u getting? I would make everything the 4pm meal and use the shake for post w/out in final meal. Remember protein shakes are fast acting and meant to kick in after a w/out to aid recovery asap. If you have your shakes w/food, they are no longer fast acting. People rely too much on shakes, imo. You may need less rice if you're spreading it out. Almonds and fruit as a meal for lunch, eh.., not really a meal and not good paired together to lose weight. Drop the fruit, for now. Protein, a little starch and a little fat (except post w/o). Are you using the shakes to supplement protein you're not able to eat otherwise? How come you're not eating the protein? How long have you been working out? What does your w/out look like? Are you lifting heavy every workout? You shouldn't lose muscle if your workouts are consistent, you are lifting heavy and you're taking in your required protein amounts. I usually do the same exercises on a diet so I know exactly how much weight is heavy. Once the weight becomes too heavy while losing fat, it's time to reassess the diet. --That's my 2 cents.