i need help with my diet

[drdeath613]

ok first off
im 30 years old
220lbs ill be adding pics soon
im 5,7
my waist is 38 inchs

im holding alot of water but fat as well
fitday said i need 3125 Calories to hold my same size but i wanna lose all my fat n water so here it is


8am
{oatmeal} 1cup (Calories 226.12) (Total Fat 3.74g ) (Total Carbohydrate 39.22g) (Protein 9.5g )
(egg whites) 6 (Calories 98.61) (Total Carbohydrate 2.03g ) (Protein 20.75g )
{wheat toast} 2 slices (Calories 138.5) (Total Carbohydrate 25.85g ) (Protein 5.45g)
2 hydroxycut hardcore caps

total for the meal is (Calories 453.23 ) (Total Carbohydrate 67.1g) (Protein 35.7g ) (fat 3.74)


11am lunch
{canned tuna} (Calories 191.4 ) ( Total Fat 1.35g ) (Protein 42.09g )
{mayo} 2 tablespoons ( Calories 197.84) ( Total Carbohydrate 0.745g ) (Protein 0.304g ) (Total Fat 21.91g )


2:00pm
no xplode one sccop (Calories 25) (Carbohydrates 6g)



3pm workout protein shake 2 sccops w/1tablespoon of peanut butter (Calories 334.88) (Protein 28.03g)
(Carbohydrate 6.08g )





6pm family dinner so ill figure it in as (Calories 500)







9pm
{chicken boneless skinless} 1cup (Protein 41.53g) (Total Fat 4.78g) ( Calories 220.89)
(brown rice) 1 cup cooked (Calories 218.4)(Protein 4.52g)(Carbohydrate 45.84g )
(canned grean beans) 1cup (Calories 27) (Carbohydrate 6.08g) (Protein 1.55g )





12am ill eat somthing simple like some almounds or rice cakes

Protein and carbs will be added as eaten for family dinner
(2168.64 Calories) (Protein 185.52) (Carbohydrate 131.1)

if im way off base plz help me out im really want to help myself get in shape

[AandF6969]

gotta total up fat too

[drdeath613]

fats are really low like under 60g so i plan to use some flaxseed oil mayba in my tuna with the mayo

and another side note is

fats will go maybe another 10-15g with my family dinners carbs 50-70g protein 40-90g thats why i say on that day of dinner i have to adjust my intake and mark it down