[FType22]

Spoiler Alert: I think the answer has been a unanimous YES

Background: I've been working out for probably 16 years in a gym + sports up until a few years ago. I'm now 29. Weight is 177.5 BF% is about 11% HT: 5'10 Sleep: 8-8.5 hours.

Lately I've been increasing my cardio to prepare for summer but I've noticed a tremendous lack of energy. This was happening a month or two back when I was trying to cut calories but maintain my workouts, I also noticed my strength dropping but my weight remaining the same.

Now: I've been aiming for about 10k steps a day + 90-120 minutes of weight training 4-5 days a week. I get my steps with a 30 minute walk during the day and anywhere from 30-40 minutes of running/HIIT/walking depending on how I feel each day, but I usually run at least 2.5 miles a day post workout.

I've changed my diet to

Breakfast:
1 8oz protein + berry + almond milk shake

Snacks:
low fat yogurt w/ high fiber cereal (its about 150 calories per serving but I can only handle about 1/4 cup of the stuff which is 1/3rd of a serving)

Rice cakes or a protein bar (power crunch, say 150-200 calories, maybe 2-5g of sugar).

Lunch:
Chicken breast w/ rice or steamed veggies

Snack:
rice cake again

Dinner:
Chicken breast + carbs (either green salad w/ carrots cucumber red pepper and olive oil/vinegar dressing, or 1 cup of cooked rice, or about 3 cups of steamed veggies)

later snack:
1 8oz protein + berry + almond milk shake


It sounds like I'm eating a ton, but I think calorie wise I'm a bit low. I'm estimating I burn roughly 3k calories on most of my hard cardio days. Weekends I tend to drink alcohol with no soda mixers (friday and saturday night).

Goal:
Lost about 2% body fat while growing lean muscle mass.

TLDR:
Am I eating enough to lose fat + gain muscle based on my diet?

I figure a few of you guys here must have more than just an opinion but some good knowledge on this subject. Thanks for your help.