Help please

Is it fine to eat grapefruit and flaxseed oil if i were cutting? i understand that most people cutting do not eat fruits however their a good source of fibre. Also are there certain MUST eat foods to help in weight loss?

Also i'm quite weary of the  amount of fat i take. how much should i take ? i'm 16.9% BF currenly 76.3kg 1.85m

I figured i'd just post my diet plan and you guys can critique it.

Meal 1: 4 egg whites
          2 pieces of wholemeal bread or 1/2 cup of oat bran
                                                    with Skim Milk
         
Meal 2: Whey protein (24g)
          Banana(mayb other fruits e.g. apple)

Meal 3: Tuna canned in water
          2 pieces of wholemeal bread

Meal 4: Whey proten (24g)     This is after workouts
          Grapefruit

Meal 5: Lean Meat ( Chicken breast/fillet, Steak, fish )

Meal 6: Cottage cheese
         Whey protein with Skim Milk 

Basically this is pretty much what i try to stick to during the weekdays. On weekends i do follow this plan but sometimes i "let loose" and have a big meal(buffet) in which i always try to eat more protein and less sauce. Also as for cardio i do it right after my weight training for 15 minutes. Currently my BF is 16.9% and i'm targetting 10% which seems a long way to go. Will this diet help me succeed? Pls reply! let me know if i need to make any changes! 

Btw, my weight training is three times a week which means i do cardio 3 times a week .

DO NOT CUT THE FAT TOO LOW.  For losing fat you must cat carbs, not fat.  If your body feels deprived of fat it will hold on to what fat you have for dear life.  Other issues with really low fat intake, is that testosterone will not be optimal, and this lowers Growth Hormone.  THIS IS BAD.
Eat these foods as snacks:
http://weightlossinternational.com/newsletter/free-list-of-negative-calorie-foods.html

Hey, in other words my diet plan is ok except its too low on fats?
Is the timing in which i take flaxseed oil important? or can i take it before i sleep/when i wake up

Your EFA's help to raise testosterone levels, and should be taken every morning, and throughout the day.  Along with your morning flax, try adding nuts to meals, and Olive or canola oil to meals or protein shakes.  Avacados are also good.  And lest we forget peanut butter....it can go in any meal or snack.  I like the 30-40-30 ratio for muscle building and fat loss. 30 carbs - 40 protein - 30 fats.  Just make sure the fats are good ones, limit the staturated fats, and get rid of the Trans fats.

thx. i used to take peanut butter but i stopped because some people were saying its bad, however after reading this i'll go back to taking it mayb after my workout along with the protein shake. Also when it comes to egg . Let say the nurtirional value says 7g of protein for the whole egg does that consist the egg yolk/

A standard egg has @ 6g of protein. 2.5 in the yolk and 3.5 in the white.

how about the fat?

Reworked Diet plan:

Meal 1: 6 egg whites
           2 wholemeal bread or 1/2 cup oat w/ skimmilk
           1 TBSP flaxseed oil

Meal 2: Whey protein (24g)
           2 wholemeal bread w/ 2 tbsp of peanut butter

Meal 3: Canned Tuna
           2 wholemeal bread or Fruits

Meal 4: Whey protein (24g)
           Fruits & peanuts(After workout)

Meal 5: Lean Meat ( Chicken Breast/fillet, beef, Fish )
           Broccoli , cauliflower and carrots
or
           Sweet Potato
or
           Brown Rice

Meal 6: Whey protein w/ Skim Milk
           1/2 cup of cottage cheese

This diet gives me approximately 170~180g protein , 140~170g Carbs and 50~60g fat. Does it look ok for me???

I want more fat!!

Haha ok.

Meal 1: 6 Egg whites
           2 Wholemeal Bread
           1 Tbsp Flaxseed oil

Meal 2: Whey Protein
           2 Wholemeal bread with Olive oil

Meal 3: Canned Tuna
           2 Wholemeal bread with 2 tbsp of peanut butter

Meal 4: Whey protein
           Fruits (Grapefruit/Bananas/Papayas/Apples)
           Small servining of Nuts

Meal 5: Lean Meat(Chicken Fillet/Breast, Beef, Fish)
           Broccoli, Cauliflower & mushrooms
or
           Sweet Potato
or
           Brown rice

Meal 6: Whey Protein with Skim Milk
           1 serving of Cottage Cheese

I'm schooling currently hence its quite difficult for me to bring certain things to school. I also find the food in my school rather unhealthy cause its mostly fried or battered.

Current BF: 16.0%

Use at least 1 of the yolks in your breakfast, I would use 2.

ok. Also how big is 1 serving of nuts like? And will my mid section go down although i'm eating such fats?

What types of food should i eat pre workout? or should i just stick to 1 banana or nothing at all?