My opinion as a trainer, contest prep coach and Competitor is you are approx 8-10 weeks out by my count at a fairly decent % if you truley are 10%. DON'T Make your journey imposible. You have about 6-10lbs of fat to lose by your estimation. Thats simple, easy, and doable without cutting so hard you peak 2 weeks out from you show and cant get back.
Meal 1- 8 egg whites, 1 cup of quick Quaker oats----- I like very good, maybe cook your eggs with spray olive oil for fats
Post workout- 10g BCAA---- I would do Intra workout pre cardio
meal 2- 8 oz chicken breast, 4 oz sweet potato, brocolli------ ADD Carbs, maybe 8oz sweet potato
meal 3- same as meal 2- Change Up or you will get bored___ Maybe Talapia, COD, Turkey Breast, Xtra Lean Beef, as protein. Jazz a little brown rice up with Broccoli and Aspargus mixed in maybe some bell pepper
meal 4- same as 2 and 3------ Start with this meal to cycle your carbs one day 50 here, one day 25 here, one day none here, just change it up depending on your most intense days in the gym
meal 5- 2 cups of 0 percent ***e Greek stained yogurt----- Personally dont like at all-- But up to you. I would do meat over this by far, maybe protein shake even. But if its that important to you to keep you focused and you like it go for it. see how it treats you.
Id throw a few almonds in maybe a serving a day for those healthy fats probably post workout. Just my .02. Not trying to be dickish at all, but I know what it feels like to diet hard when you dont have to just to be ready 2-3 weeks sooner then you wanted. As you et closer cycle your cabs lower by taking away 25g each week. Cardio is my staple and I preach its better to put the time in on cardio then kill yourself with no food. Either way contest prep can be hard but keep your size by feeding your muscles and putting the time in the gym. Not by starving the muscles and getting poor workouts bc you're exausted.