Back from a long absence!!!

Ok, so I'm new to the forum and thought I'd introduce myself!  I've been out the gym for waaaaaay too long and wanna get back in decent shape.  I'm in the military, but the workouts my unit does are pretty pathetic.  My goal is simply to get back under 10% and keep my weight about where it is now.  It's definately gonna take some time, I'm at about 18% now.  I have a pretty good understanding about nutrition and workouts, but any suggestions are appreciated!

IF YOU DON'T WANT TO STAND BEHIND OUR SOLDIERS AT WAR, YOU'RE WELCOME TO STAND IN FRONT OF THEM

I know how you feel, I am just coming back from a very long absence too. It feels so much harder than i remember.. i guess i just have to get back over the wall, and get use to the burn again. :)
 
Good luck with you training.

I really don't see you going from 18% bodyfat to under 10% without losing any weight, sorry- The prime focus of burning fat is by losing weight, the fat doesn't transform into muscle.
At 18% bodyfat and you being in the military I imagine you do a sufficient amount of cardio, so really all you'd need to  be concerned with is putting your body at catabolic state via a calorie deficit- Make sure you're getting a proper amount of calories from the right types of foods- Then you'll lose fat and begin to get your body ready for a good bulk which would require you to be at anabolic state via a calorie surplus.
In the meantime- Lift heavy weights and balance your movements, for an improved physique as I explained in another thread work the joints at every aspect to balance the muscle, or else you're prone to a muscle / joint imbalance. Never work one type of muscle flexsion only, it's not easy on your joints- Unless you're in strength training, then you just use primary motions but I'm assuming your goal is to get a good physique.
Post up your nutrition- We'll take a look and provide you with necessary detail on the adjustments needed to lose weight correctly- Keyword being "correctly" without starving yourself and having to sacrifice muscle.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

you have any abscess pics? from what gear you got it?

Current diet is:
 
Wake up at 4:45, eat half a turkey sandwich on WW Bread
Protein shake after PT at 6:30 - 6:45
Half a turkey sandwich at 9:00
Lunch varies from day to day, but usually a grilled chicken salad or something pretty similar at 11:30
Protein shake at 2:30
Dinner varies becuase I'm traveling right now and don't have access to a oven, but it's usually chicken with some sort of veggies or rice at about 5:30
Protein shake before bed, usually between 8:30 and 9
 
I know protein shakes shouldn't be taken this often, but given my schedule and the access I have to cooking stuff, it's one of the better options I have.  I don't plan to continue that once I get back home in a few weeks.
 
As far as losing weight, I know I'm going to lose some, but I'll be happy to stay over 180.  When I got out of building, I was hanging around 190 at about 10%, so hopefully the muscle will build up a little quicker than normal, but we'll see how well that works out!

IF YOU DON'T WANT TO STAND BEHIND OUR SOLDIERS AT WAR, YOU'RE WELCOME TO STAND IN FRONT OF THEM

You go all day long excluding breakfast without a source of carbs?

It looks like you'd already be at the catabolic state.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Yeah, this is a pretty recent example, I've only been eating decent again for a few days now!

IF YOU DON'T WANT TO STAND BEHIND OUR SOLDIERS AT WAR, YOU'RE WELCOME TO STAND IN FRONT OF THEM