help with diet. macros included

[cusets]

Hey guys,

I am 21 years old and used to be fat and out of shape in high school. i started running and working out and was down to like 165. I always felt fat though, and last year i stopped working out due to desk job and harder classes. I am ready to put the motivation back on. i am now about 20~% Bf, 185 pounds, 5'11 and have man boobs. I want to cut body fat and get stronger. I plan to run everyday, intervals and also lift 4 times per week. i know it all starts with diet so here it is. let me know what you think.

Cal/fat/carb/protein
8am
Whey - 140/1/2/30
frozen fruit - 140/0/36/0
juice - 90/0/20/0
flax seed - 35/3/1/2
fish oil - 9/1/0/0
Yogurt - 150/3/19/10
564/7/68/42

noon
2 slice bread - 200/4/32/6
chicken or turkey breast (4oz) - 120/1/1/25
carrots - 40/0/10/0
hummus - 70/6/4/2
430/10/26/36

4pm
Whey - 140/1/2/30
Peanut butter - 100/8/4/3
Jelly - 40/0/10/0
1 slice bread - 100/2/16/3
380/11/18/36

5-7pm
Workout

730
Whey - 140/1/2/30
frozen fruit - 140/0/36/0
juice - 90/0/20/0
370/1/58/30

8pm
2 eggs - 180/14/0/12
chicken breast 4oz - 120/1/1/25
bread - 100/2/16/3
Banana - 90/0/24/0
490/17/31/40

2234cals
46fat
201carbs
184protein

[WonderPug]

Dietary fat is too low. Please see: http://forum.bodybuilding.com/showth...hp?p=436716771

You might also want to consider eating more whole foods and stopping the extensive use of whey protein supplements.

Lastly, you might want to read: http://forum.bodybuilding.com/showth...hp?t=133634471

[AlwaysTryin]

2234cals
46fat
201carbs
184protein

You need a new calculator

[cusets]

have you had any cutting diets that you know have worked well for someone in my situation?

[WonderPug]

^^^ See:

http://forum.bodybuilding.com/showth...hp?t=121703981
http://forum.bodybuilding.com/showth...hp?t=133634471
http://forum.bodybuilding.com/showth...hp?t=123915821

[cusets]

^^^ See:

http://forum.bodybuilding.com/showth...hp?t=121703981
http://forum.bodybuilding.com/showth...hp?t=133634471
http://forum.bodybuilding.com/showth...hp?t=123915821

after reading this is what i came up with: any changes are helpful. i realize I am low on fats, and high on carbs but i dont know what i can switch.
2590 maintain
2210 to lose
1786 bmr
148 protein - 592
83 fat - 747 cal
217 carbs - 871 cal


Cal/fat/carb/protein
8am
oatmeal squares - 210/3/44/6
milk - 90/0/12/8
banana - 90/0/24/1
yogurt - 150/3/19/10
540/6/99/25

noon
2 slice bread - 200/4/32/6
chicken or turkey breast (4oz) - 120/1/1/25
carrots - 40/0/10/0
hummus - 70/6/4/2
almonds - 100/9/1/4
530/20/27/40

4pm
chicken or turkey breast (4oz) - 120/1/1/25
Peanut butter - 100/8/4/3
Jelly - 40/0/10/0
1 slice bread - 100/2/16/3
360/11/31/31
5-7pm
Workout

730
Whey - 140/1/2/30
frozen fruit - 140/0/36/0
juice - 90/0/20/0
370/1/58/30

8pm
2 eggs - 120/14/0/12
turkey breast 2oz - 60/1/1/12
cheese - 90/8/1/3
Bread - 100/2/16/3
430/25/18/30

2230 cals
63 fat
233carbs
156 protein

[AlwaysTryin]

2230 cals
63 fat
233carbs
156 protein

I am going to repeat myself yet again, get a new calculator

[dukend]

I am going to repeat myself yet again, get a new calculator

What Always is saying is that

(63*9)+(233*4)+(156*4) =/= 2230 Cals

It = 2123, so you are kind of close but your f/p/c macros are off somewhere...