well lads i need some major help here
stats
age 31
height 6,2
weight 263 pounds
bf around 15%
i have done the calculator on the sticky above
cal per day 3338
40% carb 334
30%protein 251
30%fat 112
it also says bf 12% i wish and bmi 34 what i eat at the moment is

breakfast
large bowl porridge
protien shake [complete gainer by complete supplements 51g protein]

10 am
2 fillets chicken in wraps
mixed salad

1
75 gram brown rice
fillet chicken
green veg

3
protein shake same as one at breakfast

5
potatoes[2 or 3]
beef ,fish or chicken what ever the wife has cooked
green veg

6
training

after training protein shake

10
brown bread
cheese

really need help on this lads and if you can keep it in laymans terms please because i am really sh*t at the whole macros thing etc
i am going to start a new course shortly
omna 250
deca
so i really need to get this diet sorted out once and for all
thanks