Analyze my diet plz

[Trainwrek]

Ok currently on a sust 300/winny cycle
Stats are 6'1 230lbs 11%bf 32inch waist

I do stray from my diet a tad bit, I live in Wisconsin and I love cheese..it's just so tempting. Other than that, I am really just trying to get lean, and keep the mass that I have. I am 230lbs and I totally don't look it. I guess my goals are just get as lean as possible and not lose my mass.
Diet is as follows

CARDIO
1st meal:1/2 cup oatmeal w/ raspberry preserves protein/recovery
LIFTING/TRAINING
2nd meal: protein/recovery I always eat either 12oz of chicken/beef/fish (depending on what I feel like. Veggies Water to drink
3rd meal: about 8-10 oz of fish/beef/chicken (usually leftovers of my 2nd meal) and apple/orange or apricot I like fruit alot
4th meal: Always a can of tuna w/ 1 packet of mustard and protein/recovery
CARDIO

This is how every one of my workout days go. I usually do this 6 times a week, sometimes 5. Sometimes I do eat eggs and some sort of meat instead of the oatmeal, but that is like once a week maybe. I would say I eat 2 cheat meals a week eating out somewhere. I have a gf and we like to go out together, so it's worth it. I also take glucosamine/chondroitin/msm a multi and also fish oil. I started this cycle 6 weeks ago and I am up 15lbs, down a pant size and losing bf% as well. I am happy where I am, just wanted to post this up and see what you guys think. Honestly, this is the first time I've been able to maintain any kind of diet. I am not really bulking or anything, I workout for athleticism and sports, so I don't want to get too big. Analyze away, lemme know what ya think.. I'm just bored at work and thought I would see what others think.

[Trainwrek]

By the way, I have no idea how many calories I take in, and I don't really measure my grams of protein other than in my shakes. That being said, I also watch the amount of sugar and sodium I intake. My father had to have a quintuple bypass and I vowed that would never be me. I am doing this for health and maintainability. Something that isn't going to change my weight a whole lot.

[3J]

By the way, I have no idea how many calories I take in, and I don't really measure my grams of protein other than in my shakes. That being said, I also watch the amount of sugar and sodium I intake. My father had to have a quintuple bypass and I vowed that would never be me. I am doing this for health and maintainability. Something that isn't going to change my weight a whole lot.

well, we're gonna have to change that..

go to fitday.com.. make a free account.. measure everything u eat in day and input it into there..

also, a bmr/tdee would help

[Trainwrek]

I got my BMR from a few different places and it averages out to be about 2250. I totally understand now why you guys tell people they need to EAT EAT EAT to grow. Holy shit.. I never would have dreamed it would be that much. I mean I'm obviously only eating enough to maintain, if that. I'm not trying to grow a whole lot, but damn.. I totally get it now. I'm going to download that diet tracker and start monitoring my calories/fat/protein intake and then make adjustments and see what works for me. I've been contemplating trying to get up to 250 for awhile now.. just to see if I could do it. I know I can, I have great genetics for this. So we'll see what happens.. I change my mind on a daily basis as to what I'm trying to do with my body.. so I think I'm going to start just by monitoring and seeing exactly what I can do. Thanks 3J, everyone should be in this section of the forum.