Help Adjust My Diet

[canadian_cowboy]

Here is the deal, i put on 20 pounds this spring/summer on a cycle, now ive been done cycle and off pct for about two months. I have been trying hard to lose the layer of fat i gained from my bulk without losing any of the muscle, but over the past couple months i have been maintaining the muscle (good) and the fat (bad) the first place i want to look is my diet and make some adjustments to lose the flab.

Stats

195 lbs
6'1 ft
bf% - ?
23 yrs

Here is an average day of eating for me

9 am- 3/4 cup of oatmeal + 1 scoop of whey iso + 2 teaspoons natty pb + 2 eggs + 2 egg whites
12pm-1 can of tuna + 1 spinach tortilla wrap + 1 tbs olive oil dressing
3pm-same as 12pm meal
4pm-preworkout- 30g protein shake + 1 serving CEE creatine
530pm-postworkout- 60g protein shake + 1 serving CEE creatine
615pm-1 chicken breast + 1 cup of non-starch veggies + low sodium teryaki sauce
915pm- i always feel as though i should eat hear but scared of eating so late at night so i usually just have a shake or nibble on some leftover chicken etc. any suggestions???
11 15pm-bedtime- casein protein shake + 2 tsp natty pb

I did not drink alcohol on cycle or pct so i have been hitting the sauce a little too hard on the weekends the past couple of months so that is probably sabotaging my diet a lot, but i'm gonna bring that to a halt immediately. thanks for any pointers you guys can give to my diet!

[trigius]

you will just have to adjust this example diet plan to your calorie needs, where you are cutting or bulking or just wanting to stay about the same, the best way is record your calories, fat , protein, carbs on a daily basis for about 2 weeks than adjust your calories according, try to keep your protein about 1 to 1.5 grams per body weight. keep your fat moderate (remember that there are 9 cal. per gram for fat and 4 cal per gram for protein and carbs) good example for me any way is about 45% protein 35% carbs and about 20% fats, these are % for total calories
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[godfatha]

Kill the peanut butter at 11:15... jsut have about 25gm of protein before bed.. or maybe even like 3 egg whites... so your body doesn't go into starvation mode while sleeping.. i always try to stay away from eating whole food(carbs) after 7-8:00pm... I stick with protein shake 3-4 hours after dinner... and like i said if im hungry around 10:00 ill have a protein shake again just one scoop with water or IF I HAVE TO 3 egg whites only... Also make sure your drinking gallon or 2 of water through out your day.. Always a good thing. Other than that i dunno your diet looks good from what i see... But what do i know, im sure the moderators will take care of you.... Wait and see what else they say brotha...I put my self on a Daily schedule on how much Carbs i should be eating and how much protein.. Im in cutting phase as we speak, with no juice and im doin 200carbs a day and 200g protein a day(on average, each day is different sometimes more sometimes less) im under 9% BF... and 164lbs... i was at 195lbs last summer(while on juice) but i was also at about 12-13%BF too which sucked!!... This diet that im on def works i feel good and love it.. Nutrisonist hooked me up..let me know if you want Details.. ill message you what i do a day ... GOOD LUCK! (GOOD CARDIO IS A GOOD THING TOO!)