help with my sample diet please

[Mr.Magoo]

Stats: 5'8" male. 220pds. 20% bf+- 1. haven't been to the gym in over a year. haven't seen abs in over 3 yrs. I wanna see them now. No juice. just exercise till some results happen. I've been getting in at least four 30 min periods of ex per week be that walking, jogging, or working. I am farming so I'm on a tractor for long periods of the day so not much activity till the afternoons. although sometimes there is some manual labor involved. This has been my avg diet for the last 2 weeks. trying to eat every hour and a half.
6am: 1 bagel, 6oz non fat yogurt. 390 cal, 3g fat, 15g pro, 77g carb

for every 1.5 hrs i will eat one burrito that is 2oz turkey burger, 1 whole wheat shell, .5 oz whole wheat pasta. 331cal, 10g fat, 16.5g pro, 43g carb.

12/lunch: usually a grilled chicken breast with some veggies or sometimes steak.

9pm/dinner: try to stay away from carbs. usually some cottage cheese with a piece of fruit. (grapes, peach, strawberry)

Just the bagel, yogurt, and turkey comes out to 3038cal, 83g fat, 147g pro, 421g carb. That's not counting the lunch and dinner. What would you keep or drop?

[eatrainrest]

Stats: 5'8" male. 220pds. 20% bf+- 1. haven't been to the gym in over a year. haven't seen abs in over 3 yrs. I wanna see them now. No juice. just exercise till some results happen. I've been getting in at least four 30 min periods of ex per week be that walking, jogging, or working. I am farming so I'm on a tractor for long periods of the day so not much activity till the afternoons. although sometimes there is some manual labor involved. This has been my avg diet for the last 2 weeks. trying to eat every hour and a half.
6am: 1 bagel, 6oz non fat yogurt. 390 cal, 3g fat, 15g pro, 77g carb

for every 1.5 hrs i will eat one burrito that is 2oz turkey burger, 1 whole wheat shell, .5 oz whole wheat pasta. 331cal, 10g fat, 16.5g pro, 43g carb.

12/lunch: usually a grilled chicken breast with some veggies or sometimes steak.

9pm/dinner: try to stay away from carbs. usually some cottage cheese with a piece of fruit. (grapes, peach, strawberry)

Just the bagel, yogurt, and turkey comes out to 3038cal, 83g fat, 147g pro, 421g carb. That's not counting the lunch and dinner. What would you keep or drop?

well we have alot to fix up but we have to start here...

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
So you wanna learn how to Diet? ** WATCH ALL DVD VIDEOS FIRST!
Another way to calculate BMR BMR CALCULATIONS

[Mr.Magoo]

1BMR=2130 + mod active = 2930
2BMR=2288 + activity(guessing)= 2500
@220pds and 20% bf I've got about 175lbs lean muscle tissue. I would like to get down to about 185-190lbs and 10-12%bf or lower. Right now i wear size 36 jeans. would like to be down to 32. Need to see some abs again. They are there, just under a blanket right now.
Current Avg Meal Day:
6am: 1bagel 300cal,9gpro,3gfat,60gcarb
6oz yogurt 90cal,6pro,0fat,17carb
total: 390cal,15pro,3fat,77carb

730am:turkey burger burrito
2oz turkey 115cal,9.5pro,8.5fat,0carb
1 wholewheat shell 121cal,4pro,1fat,23carb
.5oz wholewheat pasta 95cal,3pro,.5fat,20carb
total: 331cal,16.5pro,10fat,43carb

900am turkey burrito
1030am turkey burrito
12/lunch: 3 ozchickenbreast135cal,27pro,3fat,0carb
small sweetpotatoe 120cal,2pro,0fat,28carb
total: 255cal,29pro,3fat,28carb

130pm turkey burrito
300pm tb
430pm tb
600pm tb
730pm tb
900pm dinner: 5ozsteak 280cal,44pro,12fat,0carb
1cup squash 49cal,2pro,1fat,8carb
total:329cal,46pro,13fat,8carb

daily total:
cal 3622, pro 222, fat 99, carb 457
25%pro,25%fat,50%carb
After doing the math myself it helped me learn alot. Also learned that turkey burger is way high in fat. Maybe only 1/2 bagel or oatmeal. I will be substituting chicken breast,tuna, and lean beef in the burrito's also. The burrito thing works well cause I can make them the night before and carry them all day in my cooler. I can see I'm about 1000 cal to high. Also need to get my %'s more in line with fat burning. Everyone seems to have an idea of food %'s. I want to get a good baseline and tweak it some to suit me.

[eatrainrest]

we can critique if your eating a bean burito ever meal. your obv over eating and getting way to many carbs and too little protein. start by getting macros at 40/40/20-being fats. subtract 300-500 cals a day/and or increase cardio. and change that entire diet, with other foods from the vids and stuff..