new structured diet with breakdown

[lardo5150]

Ok, I posted a couple of months ago and everyone said to just go with a normal diet with a calorie deficit.
Before I was trying this "velocity" diet. Didnt work. I was always hungry, and craving.
Here is what I got right now. There is not a lot of solid foods, only because I am on the go ALL the time. I am basing my figures off a the burn the fat feed the muscle book. I am 230 still, and figure my calories from 230 all the way down to 200 which is where I want to be by the end of April.

BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
1424.8 910 190.4
1397.4
1342.6
1301.5
1274.1
1246.7
1233
***BMR***
230 = 2210
225 = 2183
220 = 2128
215 = 2087
210 = 2060
205 = 2032
200 = 2019

Mod. active = BMR X 1.55

***TDEE***
230 = 3425.5
225 = 3383.65
220 = 3298.4
215 = 3234.85
210 = 3193
205 = 3149.6
200 = 3129.45

According to Burn the fat, feed the muscle, I chose between 700 to a 1000 calorie deficit to lose about 2 pounds per week.
I have a computer job where I sit ALL day, then after that, I am off to the gym for 30 minutes of job/run and then weights. From there I am off to training (jiujitsu, and depending on if there is a fight coming up, a lot of boxing, wrestling, etc.) Training will last from 6 till about 7:30. After training will be my EAS myoplex MRP. Hoping to get to bed around an hour after that.
I dont have a lot of time to cook, so the MRP's will come in handy.
Ok, here is the diet breakdown (I use fitday.com):

Calories Eaten Today
grams cals %total
Total: 2515
Fat: 68 609 24%
Sat: 3 26 1%
Poly: 1 8 0%
Mono: 1 7 0%
Carbs: 195 758 30%
Fiber: 6 0 0%
Protein: 286 1144 46%

Food Name Servings Serving Size Cals Fat Carb Prot
(Breakfast)
MRP myoplex 280 3 24 42
(snack 1)
Apple 125 1 2 0
Yogurt 100 0 19 5
Whey Protein 240 4 6 46
(lunch)
My ceasar dressing 50 2 7 0
Chicken 260 3 0 54
My Flax Oil 220 22 0 0
(snack 2, preworkout)
My Smoothie 90 0 18 6
Whey Protein 240 4 6 46
My all Natural PB 190 16 7 8
(post workout)
MRP myoplex 280 3 24 42

My Milk (used for the MRP's) 440 10 52 36
Totals 2515 68 195 286

what can you guys suggest. Remember, I dont spend a lot of time at home. What can I add/subtract, etc.??
I am looking for a fat loss of 2 pounds a week.

 

[lardo5150]

here is my fitday.
I am doing about 1000 calorie deficit.
That is with all my activities factored in.
I think it only shows you today, today is a light cardio day.
Tomorow I have more calories and carbs, but also more cardio.
I think tomorow I am burning around 4000 a day and taking in 3000.

http://www.fitday.com/WebFit/PublicJ...wner=lardo5150

 

[lardo5150]

I changed up the fitday to add some more solids and oats

Remember guys, I am on the go a lot.

I have it setup like this now.

breakfast
myoplex - leave for work - cup of oatmeal at work

snack
2 servings of tuna with relish
yogurt
another cup of oatmeal

lunch
low fat ceasar salad with chicken and 2 tbsp of flax oil

snack
2 servings of tuna with relish
smoothie

workout

after workout
myoplex

late night snack
peanut butter.

This will put me at 42, 37, 21 % breakdown at 2715 calories.
Any suggestions?

 

[Burning_Inside]

whats your current bodyfat...if you dont know try and get tested or at least post a pic up for some people to judge an average. don't suck your gut in either.

 

[GUARDIAN]

if u r looking to cut calories but not alot of food look at cutting some of the fat at 9 calories a gram.