You have to post your stats (age, weight, height) so we can at least determin how many cals you should be eating...
I would say 1.5g/protein per lb/bodyweight, 1g/carbs per lb/bodyweight as a general cutting guideline.
So, if you 200lbs, a diet would look like this:
Meal 1 - 100g Shake (Protein scoops, 16ounces Milk, 1 Cup Oatmeal, 2 Eggs) Total: 100g Protein, 80g Carbohydrates
Meal 2 - Chicken Breast/fish, 50g of Oatmeal (or 50g other Low GI carb)
Meal 3 - Protein Shake
Meal 4 - Chicken breast/fish, 50g Oatmeal (or 50g other Log GI Carb)
Meal 5 - PWO Shake - 50g Protein
Meal 6 - Chicken Breast/Fish/Lean beef (steak), 50g Oatmeal (or 50g Low GI carb)
Something like that.