got blasted so back to the drawing boards

so i decided to put my results of my first cycle on the forum and well basically i got drilled left right and centre for my dirt, training and effort!!!
 
so im back to the drawing board trying to get the body i want, now i want to lose bf for the summer and holiday and for myself honestly so here goes:
 
i weigh 210 pounds, so around the 15 stone mark, 5 8" and what ive been told fat build.
 
dont really measure my foods, just a few things, need to work out the calories but i know i need to consume around 2100kcals a day to lose bf and eat around 1 gram of protein per lbs of weight?
 
8am
2 piece weetabix and double scoop protein shake (50g protein 294 kcals from shake)
banana
 
work
 
11.30 - 12.30 lunch break
200 gram chicken 100 gram rice and peas (46.5g protein 346 kcal in rice and chicken)
2 oranges
 
3.30
double scoop protein shake with milk (50 g protein 294 kcals)
 
4.50
pre workout jack3d 2 scoop
 
5.30
3 day push, pull legs split training (testing the water) and 40 min cardio on treadmill or cross trainer
 
7.30 - 8.00pm
double scoop protein shake with water (294 kcals)
2 oranges
 
9pm
200g chicken and peas with ketchup and a slice of cheese (46.5g protein from chicken)
 
now i need to add something like cottage cheese here i know and im going to try it tomorrow.
 
i ocasionally mis the chicken up with fish but i love chicken and steak is a problem because of getting halal steak.
 
and i drink my protein shake with semi-skimmed but as ive read i need to use skimmed, and i still need to work out what the sauces and bits add up to in kcals but i just wana get a opinion on what to change etc before hand.
 
any help would be good.
 
brummysak
 

 
Diet is lacking fruit / veg.
 
I can't see any EFA's at all - easy way to add in extra cals isto bump this up.
 
Peanut butter / EVOO / Oily fish / Nuts / Avacado
 
I would lose weight on that tbh.

Hey Brummysak,
 
All the best with your goals, you can do it!
 
I agree your diet needs a lot more fresh veges and variety. Rather than 4 oranges a day I would swap them for different colours to get a range of nutrients. Apples, berries, pears etc. and more greens.
 
That's a huge amount of protein powder you're taking in - you need more real food. It's just a case of planning, it takes time but it's worth it.
 
Also try and increase your omega 3's - raw walnuts, oily fish, flaxseed oil or an LSA sprinkled on porridge.
 
Good luck!

No offence but I went over to that topic and you look high on bf.
If your goal is to look good for summer focus on losing some fat then lean bulking for the rest of it. Depends what your starting bf and your goal bf is. Might take up until summer. What is your BF?