There is so much BS and confusion around what to eat and when to eat, I need some clarification from the experts here.

I am 27 yrs old and weigh 220 with a 12-15% bodyfat. I am trying to lean out and hit 230 lb. Three years ago, I weighed 180 with a 8% bodyfat and I want to make sure my diet is in check to reach my current goals.

My confusion lies around carbs specifically. Should I be eating carbs? And if so, when should I be eating them?

Here is what I ate yesterday.

7 am: 3/4 cup oats, glass of skim milk, protein shake.
9 am: Opticen PWO
10:30 am: 1 cup rice, 8 oz beef, salad
1:30 pm: Two slices WW bread, two cans of chicken, two slices cheese
5:30 pm: Two slices WW bread, two cans of chicken, two slices cheese
7:30 pm: 1 cup WW noodles, 1/2 cup beans, 1 cup beef
9:00 pm: 8 oz chicken, salad with cheese/olive oil
10:00 pm: Protein Shake, Scoop PB, Banana

Where should I be putting my carbs?
Am I eating enough carbs?