Need Serious help on making a diet

[DA-newbie]

Ok to start off I work 12 hours a day EVERYDAY :cry: from 6:00 pm to 6:00 am. And unforently I don't have access to food all the time. The place I have to eat at is only open for selective hours 600-900, 1100-1300, 1600-1900,2300-100. Also I don't have a way to store food where I'm at in my room. So this how my day goes:

Wake up at: 16:00-17:00
Meal #1
8ounce of water
bottle of Gaterade
1 or 2 Harvest power bar

Meal #2
8ounce of water
bottle of Gaterade
Chicken sandwich or steak (depends on what they serve)
biscuit
hotpocket
bacon

Workout:
Dependent on day but usally 45mins of cardio (both HIIT and 6 mile runs alternating for 6 days out of the week)
Full body work out(even days)
Abb workout (odd days)

meal #3
8ounce of water
2 cut chicken breast wrap with salsa
small Breakfist sandwich
Hard boil egg with salsa
Omlet with salsa

sleep by 9:00

As you can see I need help I trying to cut my bf lvl to 13% But I finally think I hit that mark where I need to start dieting to further my results. Can Anyone give me a genral Idea what i should do about this?

[Vido]

Without knowing how many calories that is there's very little we can do to help, other than recommend smaller, more frequent meals. Counting calories is a MUST imo if you want to worry about losing bodyfat, while retaining muscle.

[DA-newbie]

Stupid question, how do I count my calories?

[Vido]

You can track everything at www.fitday.com, or you can just read labels and record everything that goes in your mouth. It seems like a hassle at first, but you get used to it, and I think the importance of the process strongly outweighs the trouble you go through.