I think you are under eating pretty seriously. Just like you said you are burning calories and therefore need more than the maintenance amount. Im surprised you have energy to even get in the gym
I also see no healthy fats, thats one of the most important things if you wanna get cut and to have good levels of testosterone. How about this sample breakdown:
Breakfast: 3-4 eggs + 3-4 whites, 1 or 2 packets of Oatmeal instead of bread (way more healthy and gives long lasting energy), fruit juice, Fish Oil (one way to get fats in). I often chase breakfast with a protein shake to get my morning going.
There has got to be a snack in between breakfast and lunch, otherwise you are starving.. esp the day after lifting. Good snacks are fruits, any kind of nuts (NOT fried/roasted/salted), or that protein shake. Shake and that carrot could do the trick.
Lunch: Wrap instead of 2 pieces of bread, or spinach salad with chicken breast. Chicken breast alone with carrots/tomato/brocolli. Forget 4 slices of meat man, you are lifting weights!!! Load that mother effer up. If you are doing a salad, put some fresh olive oil (fats once again) or finish with another Fish Oil cap.
Pre-workout: You need a little carbs so you can lift well, do the shake with some oatmeal. Either cook the oatmeal or just put it right in the shake if you can handle chokin that down. Makes no difference to me so I usually do either. Have a banana or some orange, any kind of fruit really, except for the really sweet ones (watermelon,pineapple, etc)
Post workout: Another shake, this time you also need carbs to replace the glycogen used during the workout. The sweet fruits will do the trick here if you can get your hands on them, maybe a little gatorade. People use different things for post workout carbs, there is plenty of discussion on this board about that. I like dextrose/maltodextrin but it is not required.
Dinner: Should be about an hour or 1.5 after lifting, chicken breast or salmon/tuna with veggies will do. Sounds like you got dinner figured out. Mix up the veggies, keep it all uncooked, and avoid starches like bread/pasta/white rice. Avoid fish oil or any other fats during post workout meal, the only time of day to avoid them.
Finally if you can get your hands on some Casein protein this will be very beneficial to drink before bed, and will give you some calories too. Get more fats in your diet: salmon, fish oil, uncooked olive oil, unrefined coconut oil, any types of nuts. Thats the most important part of the equation.
Obviously you cant follow this diet in the service but do your best. This should give you close to 3000 cal I think. You gotta eat man, your metabolism will only slow down and store fat if you go for long periods of time without eating. By healthy snacking through out the day you can get it going much faster. Anything else you wanna know?