I want to Cut and Bulk - need diet advice!!

I've been experimenting with a diet that is focused on cutting, however I don't feel like I'm eating enough to gain muscle. I want a diet that is a compromise between cutting and bulking, I want to lower my body fat a bit, yet still gain lean muscle.

I'm 27, 5'10", and 178lb. How many calories and what ratios of P/F/C should I be consuming? How many meals per day should I eat? Can someone post some example diets of what I should be eating daily?

Here is my current Diet:

Morning: Oatmeal, and an orange, green tea, egg whites
Mid Morning: yogurt w/ Grape Nuts, peanuts
Lunch: Tuna sandwich, peanuts, green tea
Early afternoon: Salad with tuna, flax seed, FF dressing,
Pre workout: Protein shake w/ oatmeal
Postworkout: myoplex deluxe shake, with water, oatmeal
Dinner: grilled chicken, brown rice, stewed tomatoes, red beans
Night snack: yogurt, natty PB

I also take a multi vitamin, muti mineral, vitamin C and green tea capsules, and Flax Seed Oil.

How many calories and macros are you currently getting per day now?

Man, I dunno what a macro even is, and haven't really figured out my daily caloric intake. My diet is very similar to the one outlined above.

www.fitday.com Plug it all in. Have fun!

macronutrient ratios is how many carbs/protein/fat you consume each day. So say you ate 330 carbs, 220 protein, 70 fat (im just making it up) that would be 50%Carbs/30%protein/20%fat.

Dont worry about the percentages, just focus on how many grams you are eating.