In an on-going quest to make my fat-ass much smaller I have done some research and come up with this possible diet:

Fist the numbers- 26 yo, 218 lbs, 28-30% bf
Then the history-I lost 42 lbs from Jan to Jun on a C-K-D (preparing for my wedding but have been stagnant since returning from the honeymoon).
Now the routine-3 day split (Mon-Legs & abs/Tues-Chest,Shoulders, & Tri/Fri-Bi & Back), Low intensity cardio 40-50 min 5 days

Finally the plan-

PRO FAT CARB CAL
MEAL 1 7AM
3 EGGS 20 22 4 304
2 Tbls Flax Oil 0 28 0 250

MEAL 2 830AM
1/4 CUP ALMONDS 7 14 6 180

MEAL 3 1100AM
2 scoop Protein 44 2 2 222
2 TBLS FLAX OIL 0 28 0 250

MEAL 4 100PM
1 CAN TUNA 35.2 1.13 0 160
1 CUP LETTUCE 1 0 1 8
2 Tspn OLIVE OIL 0 0 13.5 119.34
2 TSPN GRATED CHEESE 4.57 6.09 0.23 73.96

MEAL 5 330 PM
4 OZ STEAK 36.81 12.43 0 267.73
1 CUP BROCCOLI 4 0 7 41
1 SCOOP PROTEIN 22 1 2 111

MEAL 6 630P (PWO)
2 SCOOP PROTEIN 44 2 4 222
1 SCOOP DEXTROSE 0 0 30 120

MEAL 7 830P
8 OZ CHICKEN 39 5 0 209
1/2 cup Brown Rice 2.5 1 23 109

MEAL 8 10P
1 TBLS Peanut Butter 4 8.16 3 94.88
2 SCOOP PROTEIN 44 2 4 222

TOTALS: 308.08 132.81 99.73 2963.91

My modest goals are 10-12% bf. I don't care about weight as that is just a number and means nothing. Please feel free to make suggestions point out flaws in my design.