Critique my diet please

[Syphonix]

Ok so i'm going to start cutting this monday and i'm really looking forward to it. I'm 5'4'' and 146 lbs. With my extremely active job i have calculated that my maitenence calories are 2900. So to cut i'll go down to 2700 calories.

5 a.m. 80 grams of oatmeal with 1 1/2 servings of 1% milk and 2 teaspoons of suger for flavor.
TOTALS: 490 calories 60 from fat, total fat 6.75 grams, sat fat 2.25 grams, fiber 8 grams, carbs 83 grams, sugers 29 grams, protein 28.5 grams.

9:15 a.m. 1 serving of Brown rice, 1 serving of organic vegetables and 1 serving of chicken tenders.
Totals: 345 calories 20 from fat, total fat 1 gram, fiber 5 grams, carbs 47 grams, protein 36 grams

Plus 1 serving of Honey roasted sunflower seeds
Totals: 190 calories 130 from fat, total fat 15 grams, sat 1.5 grams, carbs 7 grams, fiber 2 grams, protein 6 grams.

12:00 p.m. 1 serving of Brown rice, 1 serving of organic vegetables and 1 serving of chicken tenders.
Totals: 345 calories 20 from fat, total fat 1 gram, fiber 5 grams, carbs 47 grams, protein 36 grams

Plus 1 serving of Honey roasted sunflower seeds
Totals: 190 calories 130 from fat, total fat 15 grams, sat 1.5 grams, carbs 7 grams, fiber 2 grams, protein 6 grams.

4:30 p.m. 1 1/2 serving of 1% milk plus 1 scoop optibol
totals:330 calories 70 from fat
total fat 8.25 g, sat 3 g, carbs 29.5 g, sugers 25 g, protein 35 g, fiber 3.5 g.

plus 1 seriving of adriatic figs
110 calories, carbs 26, sugers 20 g, protein 1 g.

5:30 RR&D 2.0 then 5-20 HIIT
gatorade
2.5 servings
125 calories, carbs 35 g, sugers 35 g.

6:30 p.m. after workout 1 slice of whole grain bread, 1 serving peanut butter and 1 protein drink
Totals: 620 calories, total fat 26.25 g, sat 6.5 g, fiber 7.5 g, carbs 54.5 g, sugers 31 g, protein 46 grams


End of day totals
2745 calories
total fat 73.25 grams
sat fat 14.75 grams
carbs: 336 grams
fiber: 33 grams
sugers: 140 grams
protein: 194.5

So what do you think? Anything i should add or take out. And yes i do need 2700 calories my job is extremely demanding. Believe me i'll answers and comments will be immensly appreciated. Thank you for your time. This is my first cutting experience.

[Lost Dog]

You say you need 2700 calories, but if you eliminated some of the unnecessary stuff, you'd need less.

You've got a lot of rice and bread. Gatorade. Sugar. Milk. While none are the end of the world, they add up.

I'd ditch the Gatorade entirely. You should have no drinks with calories except for PWO drinks and/or protein shakes. Maybe some milk.

Less milk. It's only filling at the moment. Make oatmeal with water and add SOME milk to the top for flavor. Experiment with other things for flavor, like cinnamon, chopped apples, raisins, and artificial sweetener. It doesn't take much fruit (apple or raisins) to flavor a bowl...

Protein shakes don't keep you full for long. Whole food would be better.

Figs are very sugary, compared to other fruits. A smaller apple would be more satisfying, for instance.

I'd cut back on the rice and add a lot more veggies. You should get at least 5 servings a day. They will keep you full longer (fiber), in the long run, than all the rice and use far fewer calories.

Try to get down to 2400 per day.

You don't mention how you handle workout calories. If you workout, do you eat more or keep the day the same? A 200 calorie deficit, per day, seem small. Fat loss would be slow, since it takes about 3500 to lose one lb.