Carbs from sweet potatos, oatmeal, brown rice. maybe one regular potato a day.
Your calories are too low. Only go about 200 or at most 300 below maintenance or you will lose too much muscle. Up the fat to about 20%.
Check weight at same time each day, you do not want to lose more than 1 to 2 pounds each week. When I diet for a show I shoot to lose as little weight as possible. All food from real food, no shakes.
in the last few days ive had a similar ratio..by weight is 107pounds and bf is 22% i want to drop about 5% bf...my cals are at a maximum (and i have to try) at 18-900. Is this too much? not enough? if i droped carbs to 10% fat 30% and pro 60% what level of cals should i be aiming for?