Help with Diet?

Okay I'm currently at 132 lbs with 22.4% body fat. I workout at least 3-5 times a week with a trainer doing her version of Crossfit for one hour each time and follow it up with 20 mins of medium intensity cardio.

My question is this: What percentage of protein vs carbs vs fat should I be eating?

I'm looking to lose my last 2.5% body fat and gain more muscle. I've pretty much hit a wall with what I'm doing right now and not sure if I have my ratios corect.

My daily supplements:

CLA - 1000mg/day
Fish oil capsules - 2/day
Iso 100 whey protein - 2 shakes (one in the morning, one immediately after workout)
L-carnitine - 500mg/day
Casein protein - 1 scoop every night before bed mixed with one cup of unsweetened almond milk


Not sure if there is anything I could add? or take away?

Help!

KC

Read the stickies. You don't need the supps if you have a well composed diet