Alright in a nutshell, I was injured a few years ago and got WAY out of shape. One of my old coaches is giving me a chance to try out in the fall. (baseball) So it's time to get to work, and my biggest weakness has always been my diet.

Stats:

24 years old
6'2"
224lbs
22% bf (calipers)

Goals:

To get my strength and lean mass back where it was pre-injury (218lbs at 13%). If I lose some fat great, but the strength and muscle mass is my first priority.

Sample Day:

carb/fat/pro/kcal
--------------------
146.6c/68.1f/291.2p/2422- Total
--------------------
27.3c/2.55f/36.1p/277 - Meal 1 - pro/carb
Scoop protein powder
tsp instant coffee
1 cup oats

Workout (lifting/cardio)

27.3c/2.55f/36.1p/277 - PWO
Scoop protein powder
1 cup oats

41c/11.5f/56p/510 - Meal 2 - pro/carb
8oz 96% lean ground beef
3/4 cup whole wheat pasta
1 cup green veggies

0c/26f/50p/440 - Meal 3 - pro/fat
8oz 93% lean ground turkey
1oz sharp cheddar
1 cup green veggies

41c/7.5f/52p/450 - Meal 4 - pro/carb
8oz chicken breast
3/4 cup whole wheat pasta

Practice

0c/18f/31p/308 - Meal 5 - pro/fat
4 whole eggs
2 egg whites
1 cup chopped peppers

10c/0f/30p/160 - Pre-Bed
1 cup FF cottage cheese

--------------------
146.6c/68.1f/291.2p/2422- Total
--------------------

My workout split is:

Lifting M-W-F
Cardio MTWTF
Practice MTWTF

I'm really want to get my diet dialed in well to make the most out of my training and give myself the best chance to succeed. Any advice you guys have for me would be greatly appreciated.