Calculating calories correctly for fat Burning?

Hi guys, I am starting to realize how important nutrition really is.
it is also really expansive, knowing when and how to get those very important nutrients
this is what i have put together as a fat burning diet! please some one rip it to peaces and show me the were i am going wrong. or i will be fighting i loosing battle

i am on a 3 day split workout size and strength throwing in some 20-25reps
i have just upped my cardio to 5 days a week 20-30min
i have allot of bf% to loose around 10-12%
i have supplement aid in the pipe line



LBWx24.25
80x24.25
BMR=1940cal

+activity=1000cal
Goal= (fat loss)-500cal
total exp.2440


carbs 45% =1098=41g per meal
protein 30% =732=30g per meal
fat 25% =610=11.2g per meal

Meal 1
oats 50g
low fat milk 1/2 cup
mixed nuts 12g


Meal 2 pre workout
spaghetti 56g
spag source half cup
lean mince 50g
shake 39.2g


Meal 3 post workout
spaghetti 56g
source half cup
lean mince 50g
shake 39.2g


meal 4
mixed nuts 12g
boiled egg 1
shake 28g


Meal 5
veg
Meat 50g
salad

meal 6
shake 39.2g

This is my protein shake- nutritional breakdown

Serving size: 1 oz.= 28.4 grams
Protein (dry basis) 23.0 grams (81%)
Total Carbohydrates 2.0 grams
Dietary Fiber 0
Sugars (as Lactose) 2.0 grams
Total Fat 2.0 grams

hey man,have you looked at the dieting stickys?

i dont think you macro split is good,even though some people preach those high carbs,it does not work for me.
u wil get more advice,but your breakfast already needs more protein in it. 7eggs or a shake with some oats.

try to spread out your proteins more as well.and more protein. spaghetti isnt that good as a carb source also.
look at the stickys.they will help u a lot.

IMO Carbs are way too high, and protein too low, if you goal is fat reduction. I personally would never lose fat on your diet. I'd also drop the spaghetti for a start.
DJ has a fantastic sticky on dieting, look it up. Better still get him to work you out a diet. He does charge, but he always gets results.

thanks guys, i think i need to drop dj a line..
its really hard to find the correct foods..

Bear wrote: thanks guys, i think i need to drop dj a line..
its really hard to find the correct foods..

Good idea to get hold of him. You won't be sorry.