Thread: Diet check up

I am committing myself to lose as much bodyfat from now, until the summer starts. I really want to do this, hell I even quit smoking for it. I've been looking around this and other forums and I think I have worked out a diet that may actually work for me.

breakfeast: meal 1: 1 egg, 1 cup of cottage cheese, 1 2x fish caps
meal 2: 40 gram shake, 1 apple, hand full of almonds
lunch : grilled chicken breast, 1 cup of vegetables, 4x fish caps
meal 4: 1 egg, 1 cup of cottage cheese, 1/2 cup brown rice, 1/2 cup of vegetables 2x fish caps
Pre Workout Meal: white fish, 1/2 cup of brown rice, 1/2 cup of vegetables
Post Workout Meal: 40 gram shake, berrie

Can you guys check this over and make sure its good? I'am currently 197 lb, 6"1, and around 20% bf. I want to get down to 10% by July.. Is this even possible? Btw, is there any site that I can use that can calculate my caloric intake?

I also need a good recommendation for a workout routine. I've worked out before, but not to seriously, so I think i can classify myself as a beginner again.

Thanks for your help.

No your cals are too low.

How do you know what your protein, carb, and fat count is?