Hello all~

I was on my way to my transformation when I got side-lined by an injury that turned into a loss of focus. I'm starting my program again Monday-Aug. 28th, 2006. Fortunately, there are still 18 weeks left in my Transformation 2006. to go from 235lbs - 185lbs (goal weight) = 50lbs or 2.7lbs/fat per week I'll need to lose.


I am asking for clarification & diet critique from anyone willing to help me figure out how many calories I need to cut fat while holding onto and building muscle. (see diet below)
Also, how does it work when you are losing fat every week? Do you need to recalculate your BMR every week? Is there anyone who can help me out?
I'm currently 6ft, 235lbs (approx 23% bf)
I believe my current BMR is 2207 calories/day

Short Term Goals:
*By my 38th birthday, Nov 6th, 2006, I will be at 200lbs
*By 12/31/2006-I will be at 185lbs

Weight Training :
Currently doing a 3 day Split; Mon, Weds, Fri in the am, Concentrating on the heaviest weight I can handle, while still keeping good form, changing the exercises every 6 weeks to keep my body guessing.
Mon: Chest/Biceps
Weds: Back/Triceps
Fri: Legs/Shoulders

Cardio: 4-5 days a week (30-45 min)
HIIT (High intensity interval training) 23 min
I am currently using HIIT with a recumbent bike in the evenings.

Run Tues, Thurs, Sat am for 30 minutes, at a comfortable speed (65-75% Max Heart Rate), not gasping for air, able to talk

Nutrition:
Six days, strict with 1 "cheat" meal per week.
Drink at least 1.5 gallons of water a day.

Meals 1- Breakfast (8am)
1 multi-vitamin
Oatmeal (1 cup), 2 packets Splenda, dash of Cinnamon, 1 cup fat free Milk
5 egg whites, 1 whole egg
1 Banana

Meal 2- (10:30 am)
Shake- 1 scoop Optimum Nutrition powder, Water
1 small green apple

Meal 3- Lunch-(12:30 pm)
1 chicken breast (or can of tuna)
1 cup brown rice
1 cup green veggie

Meal 4- (3:00 pm)
Shake- 1 scoop Optimum Nutrition powder, Water
1 small green apple

Meal 5- Dinner- (6:00pm)
chicken breast
1 cup brown rice
1 cup green veggie

Meal 6- (8:00pm)
Shake- 1 scoop Optimum Nutrition powder, Water
1 banana (optional)

According to Fit-Day, the above menu comes out to approx 1600cals/day?

Supplements:
Quality Multi-Vitamin
Whey Protein
Glutamine?

Any advice or nuggets of wisdom would be appreciated beyond measure!

Dave