Need help getting my diet in tune (cutting)

[CanadianKid]

Well, I've been "cutting" for the last like 7 months trying to lose BF%. In August, I was 203 and now (May) I am down to 180. also, I am 5'10" an 20 years old. I would guess I am somewhere between 13 - 15% BF right now. I cannot see my abs yet, and have decent upper and lower body defintion....damn genetics!! (sorry, no pics available). As for training, I think I have a decent schedule
M: chest/tri
T: Back/bi
W: Legs
T: Off
F: Shoulders
S: Off
S: Off

Now to the diet deal. Last summer....I got FAT!!! like serious. I ran a bulking diet (without knowing what I was doing) and got huge....203lb as mentioned. In september, I totally warped my diet. No more junk!!!. I started eating 5 - 6 meals a day and adopted whey protien shakes into my diet.

The foods I ate, and currently eat consist of eggs, oatmeat, yogurt, cottage cheese, tuna, chicken breast, packages of noodles (the ones you add milk and water too to boil), milk, carrots, lettuce, and tomatoes. I also eat the odd subway club with no sauces, salt or mayo.

Anyways, I followed a consistant eating habit as follows while I was at university
Meal 1:
1/4 cup of oatmeal with milk, 2 - 3 eggs, 1 whey shake in water

Meal 2:
Chicken breat or tuna, handful of carrots (baby)

Meal 3:
Yogurt or cottage cheese, handful or carrots

Meal 4:
Chicken breat or tuna, small serving of those cooked noodles, handful or carrots or lettuce and tomatoes

Meal 5:
whey protien shake, yogurt, and carrots

when I would go to the gym (the time varies), I would usually try and have a meal in me 30 - 45 mins before. After the workout, I immediately down a protien shake.

So in total, I have 3 protien shakes a day (optimum)

To date, I have lost 23 lbs by just eating healthy, lifting 4 times a week and virtually NO cardio!!!!

Now, to the real reason of this post. I want to cut down so that I am actually skinny......like 10% bf would be nice. I am guesing that I need to lose 6 - 10 lbs to do this. In order to do this, I want to set up a calorie/protien/carb/fat guide. I am also prepaired to step up and do some cardio!!

So, what should my calorie intake be??? 2400??
Protien?? Fat?? Carbs??

And, what would be really nice is if I could see detailed meal plans with nutrient breakdowns that fit my food likeings.

I appolize for this massive post or any form of ignorance and thank you for taking the time to read it and help.

any help is good help!! thanks again

[CanadianKid]

Ttt