Thanks guys.
I read the cutting 101 sticky and it was very informative. I understand (i think) what i need to do. I will have my carbs in the morning and pre/post workout and thats it. I'll increase my protein and cut sugar. Should I do more cardio than weights or balance the two? Right now I do a full body workout 3 days a week. And honestly not much cardio. I hate it but I know its necessary.

I will post a more detailed diet once I figure one out. The diet will be tricky because of my job. Its tough getting to eat in the prison. I saw a thread about beef jerky. Would this really be an option for getting my protein in during the day? That I could get in and snack on it all day.

thanks again for your encouraging words. I look forward to getting in shape with your help.