Guys - You should all know better!
If you want to spam up threads, go and post up in the general post forum. This person has asked for help on his diet and instead all he has received is a load of posts full of crap about pizza!!....
Rhinoman - looking at your diet you do need a bit of a change.
At 5'10 your weight is not too bad, athough with a BF% of above 20% you certainly do need to drop some fat.
This can still happen - but I would probably consider altering the foods you are eating and the ratio's at which you are eating them.
Do not worry about percentages of this or that - instead, look at your weight and what you need for your weight.
At 192 pounds, as I said, 2000 cals is probably too low. I would try to aim for something closer to ~2300 cals/day. From that I would get a good serve of protein - as your BF% is highish, you could aim for something around 1-1.25g per pound of your total body weight (~200-230g of protein) and that would be fine.. Then split that evenly into about 5-6 meals.
You want to look for lean sources such as lean meat, chicken breast, seafood, skim dairy, turkey breast, game meats, eggs and egg whites and similar things like that. So if you get ~5 meals a day this means you want about 40-45g of protein in a meal. If you eat 6 meals you want ~35g of protein in each meal.
Get a moderate amount of fat means something around 0.3-0.4g per pound, which is ~55-65g of fat for someone your size. This is enough to provide you with all the fats your body required for health. The sources should be things like avocado, olive oil, nuts/seeds and fatty fish. I would also supplement with 6-8 fish oil capsules a day to ensure you are getting your omega-3 fats. Try to limit saturated fats (a little is good for you - a lot is unhealthy) and also trans-fats (not very healthy at all).
Then fill the rest of your calorie requirements with healthy carbs. This means something around 220-230g.
The types of carbs you want are those rich in fibre, vitamins, minerals, water and phytochemicals. This is not only because they are better for you, but also because the fibre and water will help to fill you up so you stick to your diet better.
So things like fruits, vegetables, legumes (lentils, beans, chick-peas), whole grains (barley, rye, oats), starchy vegetables like yams.... etc....
Skim milk products are also excellent things to include in your diet, espeically around your workouts. They are great sources of protein and carbs and can be very effective in promoting muscle growth.
There is really no 'magic' solution to the issue - you will not gain lots of muscle when dieting, but you can help the situation.... It just comes down to training sensibly (hard, but smart) doing some cardio (as much as you need, but not excessive amounts as this will only hinder your progress in the long run) and make sure you get enough rest too!
It's not hard to get your cals up over 1700 eating clean either
