Suggestions for my diet plan

[tazzy63]

Currently I am trying to get leaner. In the past I have always failed in getting leaner in the sense that I just became a smaller version of what I was at and I been through a few cycle of these failed attempts. I work out 3-4 times a week. twice on lactic acid trainings and twice on heavy weight training. 10mins Intervals after the lactic acid trainings

Age 24 Male Asian
Weight 143 LBS , 65kg
Height 5.3 , 163cm
BF = 18%

Stats are 5rm
Squat 80kg
Shoulder press 40kg <- RC Surgery 1/2 a year back hence working towards it.
Bench Press 65kg
Barbell Row 60kg
DeadLifts 60kg <- I think its low as I dun deadlift much.. working on it

Trying to cut down to 10% before I put on some mass. I know I am light now.
This is what I eat on work out days.


The macros are
Fat: 41%
Carb: 8%
Protein 51%
I workout first thing in the morning so I will have my oat + protein shake and head to the gym which will takes about 40mins-1hr. I will have another shake Protein +20g dextrose 10mins before work out and another shake during the workout. All carbs are around the workout timing and no carbs after that.

On Non work out days
Food choice pretty much the same except No roll oat and not so much protein shakes.
Macro became Fat 50% , Carbs 3%, Protein 47% Calories 1500-1600

Feel free to give suggestions and any help will be appreciated. Thanks