whats wrong for gaining lean muscle and cutting BF%.
im at 12% rite now. 175lbs.
breakfast------24grms protein shake with one egg
u need some carbs and oats, maybe add some more eggs, even some fruit too
brunch---------oatmeal bar
eh you could do better w/ something like brown rice or even a nice, big sandwich depending on if this is one of those oatmeal bars w/ transfat or weird ingredients
lunch----------chicken breast, carrots, apple
put some fat somewhere, if not in a sandwich in the meal before at least have a little bit here. the carrots could be replaced w/ better veggies but okay
3:00-----------24grms shake or N.O.xplode
make sure you have protein + carbs
workout
postwo---------24grms shake or cytogainer shake
same w/ this, protein + carbs
dinner----------more chicken or a steak
sounds good, put in a sweet potato or something (or baked potato if its easier)
nite------------shake or yogurt or peanut butter
if you like cottage cheese put that here instead of yogurt along with some fats for slow protein absorbtion...if the shake is casein protein thats cool
trying to fit more oats in breakfast. just hard to get down the throat.
u can blend 'em up in shake if you want 
maybe i just need more cardio work. i run 3 times a week.
if you want to gain some mass i suggest keeping the cardio where its at and changing up the lifting routine (more intense, different exercises, check your form...)
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would luv to hear any help that u can give me. thanks
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