Need some help for lean mass cycle diet!

[All_About_Production]

I just started a cycle running 10 wk Test P 100mg eod and Winn 50mg Ed wk 4-10.
With that said I need some help on correcting my diet. I have put together somewhat of one. My cal/fat/carb/pro intake are around this a day, 1800/35/155/200. I know I need more calories and protein, but uncertain about the fat and carbs. Also at which meals do I need to eat more or less? All help is appreciated. Thanks.

This is mostly what I eat as my meals and my workout schedule.

4:30- 30 min eliptical/treadmill
5:30- Meal 1- 1 cup grits
- 3 egg whites
400/0/65/25

9:00- protein shake
- 1oz skinless almonds
190/16/8/29

11:00 4oz baked fish or grilled chicken
- 1 cup green beans
150/2/8/30

3:00- 2oz tuna
140/4/0/26

6:30- PWO
- 2 scoops protein
- cinnamon raisin bagel
540/7/66/55

8:00 -grilled chicken breast
-1 cup green beans
270/3/10/50

 

[3J]

bmr/tdee?
macros?
daily totals?

 

[All_About_Production]

Age-26
Height-6'
Weight-180lb
Bf~12%

BMR~ 1920

I have my total cal/fat/carb/pro per day listed in the top paragrapgh. Macros are also listed for each meal. I basically know that I need to be eating more than 2k cal a day. I had been doing cardio 6 day/wk for 30 minutes plus my normal workout routine. Should I drop down to around 3 days?