Need advice from hardcore lifters-bodybuilders

GodzillaR35

So i was looking for some advice,...I am about 5``11,35 years old,239lbs,probably high 20`s bf.

I have been working out for years,fluctuating between 200lbs and 285,anyways I want to start to get serious about things.

I just completed back today,i was doing seated rows and on the last set i was able to do the whole stack with not to much difficulty.

I am came to thinking,i am fairly strong and i work out like a beast,however my bodyfat is not in check so i am not seeing appearance gains as much as i would like to.

I need help with advice on nutrition.

I am not eating clean,please do not judge the last 2 days as it was not typical.

Normal day

645am
1 cup egg whites
1 cup oatmeal with splash of cinnamon and splenda
1 teaspoon ketchup

8am
Coffee 2 milk with splenda

10am
Fiber granola bar

12pm
Whole wheat tuna wrap(consists of mayo,mustard,lettuce,cheese)

230pm
Repeat 12pm lunhc

530pm

10 chicken nuggets with BBQ sauce


Train at 7

9pm protein shake with water


I know my eating is not good.

Could i get some help


My goal is to get bodyfat in the teens,not worried about weight