Critique Diet Please!

[ArkansasRob]

Working on fat loss
I burn around 2000 calories a day from cardio

Breakfast
Banana, Granola Bar, Apple Cider Vinegar Water

Before Lunch
Trail Mix Consisting of Sunflower Seeds, Soybeans, Raisins, Almonds, Cranberries, Pistachios

Lunch
Sandwiches of Either Chunk Lite Tuna In Water, I only use one piece of bread. Banana Chips. Salad

Post lunch
The trail mix again

Before Workout
Pasta with either Ragu or Pesto

2hr workout

Post Workout
Apple Cider VInegar Water, Trisquits and Cheese, Mtn Dew or Pepsi(cutting this down, im addicted)

Dinner
1/2Pound of Chicken, Brown Rice, Soysauce or Worchester

Post Dinner (midnight)
Baby Carrots, Cottage Cheese, Trisquits

I am sitting around 194 6-2 and have 5% body fat on chest and legs, and sitting around 10% on lower (tested with calipers)
I cannot find the trigger to lower fat(i drink the mt dew for quick sugar)