thats a good start bro, but that will not get you into contest shape.
if you are wanting to cut you should be getting about 2875 cals per day and if you are wanting to add mass you should be getting around 4150 cals. either way the food is the same just the amount changes. below i will write you out a sample of something you could use to get leaner....then when you get to a good % of bf let me know and i will help you take it to the next level!!

Meal 1: 3 scoop protein powder
75 grams waxy maize
glutamine

Meal 2: 8 ounces chicken breast
1 cup broccolli
1 cup rice

Meal 3: 12 egg whites
1 table spoon all natural peanut butter

Meal 4: 8 ounces fish
1 yam (sweet potato)

Meal 5: PWO meal- 2 scoops protein powder
50 grams waxy maize
1/2 carbo force

Meal 6: 8 ounces chicken breast
1 cup veggies

Meal 7: 8 ounces chicken breast
1 tablespoon all natural peanut butter (or your choice of essential fat)

1 gallon of water per day

Optional: clenbuterol 2 weeks on two weeks off; along with jet fuel and CLA.

all supplements should be taken with the meals containing waxy maize as it will shuttle them into your system at a much faster rate to improve absorbtion.

cardio 5x per week 30-45 mins on treadmill full incline speed 3-3.5 on one day then the next do HIIT training on the tread mill still at half incline (sprint for a minute, power walk for a minute and continue that cycle for 30 mins)


do this until you hit a plateau, but if you are at 18% this should get you to about 12% bf in about 8 weeks......good luck bro!!