dancemag

Right, Hi fellas. First of all thank you for opening my thread, and i'd be extremely grateful for any help with my journey.

Stats:

Age - 19
BMR - 1650calories (1.55activity multiplier - 2611cals)
Weight - 144lbs
Height - 5'7
Bodyfat - unknown(15%?) (Mainly stomach fat, back can grab about an inch)

Training:
3 day split (chest+tri's, back+bi's, legs+shoulders)
two days on, one day off.
30mins of cardio on training days.

I've been learning as much as I can from the board over the past few months, but i think i've hit a stage where i'd like some other opinions on the best way for me to tackle nutrition. I've had freeweights for a number of months testing out technique and made a little progress with only little tweaks to diet. Now i've joined a gym which is reasonably well equipped(no squat rack, and only 50kg freeweight barbells, but it has a smith machine) and i've been following a diet of a small meal every 3hours(ish) with a slight calorific deficit, high protein intake, low GI carbs with high GI PWO- which i've been logging over the past two weeks.

The averages over the past three weeks were:

2121calories 167 carbs 158protein 92 fat
1953calories 179 carbs 136protein 77 fat (felt guilty about one meal- didnt eat enough after)
1821calories 166 carbs 143protein 65 fat (4 days into this week)

Example Diet:

06.30- 1 slice wholemeal bread + 2 poached eggs (250cals, 18carb, 18prot)
09.30- KP Salted Peanuts 50kg (195, 5, 13.8)
12.30- 50g Rice, Tin of tuna, 1 carrot, 1 egg (427, 48.5, 42.8)
14.30- 25g of peanuts, 25g of raisins (155, 7, 7)
15.00- 200ml of Shake*
15.30- Train
16.30- Finish off Shake
19.30- Dinner** (537, 68.7, 41.6)
22.30- 150ml Milk, 7g whey (121, 11.9, 11.1)

1983 calories, 171.5 carbs 166.6 protein, 70 fat

*premade a shake- 45gwhey, 600ml water, 5g L-Glut, 20g sugar(until i get dextrose) (197.3, 12.4, 32.8)
** 120g Salmon Fillet, 125g noodles, carrot/mangetout/onion/chili, 1tbsp olive oil..

I have an OK base with a little fat on top and I'm unsure wether i Should continue trying to lose fat while building lean muscle, or bulk and then cut(is one month bulk-one month cut worth it), or diet and aim to cut. I've just recently looked back on Pscarbs excellent thread on timed carbs- and thinking about this being a possible approach. Obviously I want results asap, but i realise these things take a lot of time. (I'd love to be able to take my shirt off in the park without feeling self conscious).

I just really wanted confirmation if what i'm doing currently is the best thing for me to do? or do you think i could get better results on another diet. Again thanks for taking time to read this.