Not meeting goals. Conflicting information is a contradiction. So what are the correct?

Examples:
Apples -curbes apetite and healthy. Not 1:1 so fructose will go to fat
Brown Rice, sweet patatoes (starches) eat with every meal. No only eat on weight lift day.
Soy - good protien. Wait don't eat too much something about estrogen.
Cardio - Every day, 3 days/week, never on weight day, HIIT/Low speed.
Yogart - Vanilla is 240cal/serving. Light is 140cal. Gees, I thought my smoothies were low calorie.
Cut calories Nutirtionis says for 200lbs my normal is 2.5k cal but when using the online web chart it is 3k cal/day.
Cutting down to 1500 caused me to loose pounds but gain fat (muscle loss). So to gain muscle I need to increase but to loose weight I need to decrease, should I do maintenance weight to accomplish both?

I am approximately 5'-10" and was 204lbs (sweat pants, no sneakers, jeans, etc) and 25.7% bf. That was approximately 7 weeks ago which is a guess. It could have been 8 weeks but close enough. So today I am 197.5 at my lowest and 24.2% at it's lowest since it fluctuates. I am not hitting my target of 2lbs & 1%/week. :(

My routine:
1 glass black tea
2 jet fuel pills
gym within 15 min
60min min 90 min max cardio at 140ish bpm heart rate (too difficult to do at 130ish.
Home within 15min
recovery smoothie with blackberrys, yogart, acacia juice and water or soy milk.
3 hours - 6oz orange roughy or cod, 1/2 cup brown rice, 1/2 cup veggies, glass water.
3 hours - spinich salad with table spoon of blue cheese maybe buts or fuits added or if rush then chicken fajita and small coke or bottled water, else $1 bag of trail mix and bottled water.
3 hours - 6 peices of sushi + 6 of the non fish stuff, bowl of miso soup, glass water or tuna sandwhich, cup of soup, glass of water.
3 hours later - trail mix and glass of water
3 hours later - coffee mug of cereal with soy milk or cup of grapefruit

Work out days:
I still do cardio for min 15 min usually 1/2 hour then wieghts for 1/2 starting with max then pyramid down to exhaustion.
I can not eat even a smoothie before I workout with weights or cardio or I have NO enegery at all.
I can do cardio again after lifting weights (for 1/2 hr max then too hungry).

My calaries are approximately 1800-2300/day. I stopped counting as I forget to log and then try to convert them (usually an estimate anyhow).

Recovery:
Arms - I get excrutiating pain from biceps. My arms stay bent for days. I have since been using Powerfull and Tribulis fuel for recovery which has helped. I know it's hte triceps that bulk anyhow.
Since my recovery is so bad should I go down from 3 days/week to two or one or just limit the smaller muscles to every other week or ?

Goal:
15% body fat and approximately 20lbs weight loss to 180lbs. Loose the tummy and show the 8 pack again (damn that's been a long time). Build the guns and shoulder for the ladies.

Read this info For Gaining Mass

Yea I already read that (thanks). The only thing I can get out of it is eat more on weight day and less on cardio day. I'm not sure how many days I need to add calories for recovery though.

I'd suggest also building a big back and tree trunk legs and a firm ass for the ladies too. They like that sort of thing.

Don't work the smaller muscles as their own day. My biceps grew more when I deadlifted three times a week than when I curled twice per week; but curling twice was when I was a noob.

Just keep your calories at one number and cycle your carbs, but it's just a suggestion.

goracer

Maybe over training those smaller muscles is stunting growth?

Overtraining means fatigue of the nervous system, not training muscle groups frequently.

http://www.discussbodyb...vertraining-m462807.aspx

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

Deep breath, I am gonna try to straighten out your confusion.

1st and fore most you eat the same you do on weight and non weight lifting days. I don't know where you go that from.

goracer


Examples:
Apples -curbes apetite and healthy. Not 1:1 so fructose will go to fat

fruit is healthy for you... It is a good way to satisfy a sweet tooth. HOWEVER, if you main goal is fat loss, you should restricting the amount of fruit you eat. Be aware that just because a food is healthy does not necessarily, translate into best food for fat loss. 
Brown Rice, sweet patatoes (starches) eat with every meal. No only eat on weight lift day.
A complex carbohydrate should be eaten at every meal, except your post work out shake, which should be a much faster digesting carb source.
Soy - good protien. Wait don't eat too much something about estrogen.
Your not eat near enough soy to have the estrogen question enter your mind. If you enjoy some soy or soy products eat them.
Cardio - Every day, 3 days/week, never on weight day, HIIT/Low speed.
Personal preference as to what type. Slow state steady cardio, and High Intensity Interval training both are very good for fat loss, while sparing muscle mass. HIIT has the added bonus of an after burn effect, your body will continue to burn calories after you have stopped running, at a higher rate than your normal resting metabolism. You can do cardio every day, if you choose, better first thing in the morning, or directly after weight training.
Yogart - Vanilla is 240cal/serving. Light is 140cal. Gees, I thought my smoothies were low calorie.
Plain youghurt is good for you. The flavors have sugar if your locky High fructose corn syrup if not. Neither are any good for your goal. It is better to get plain Youghurt (or even better Plain 0% Greek youghurt, which has a high precentge of protien), and flavor it with fruits or nuts or something that you add, and have control over directly.
Cut calories Nutirtionis says for 200lbs my normal is 2.5k cal but when using the online web chart it is 3k cal/day.
Show you math use this calcculator
 http://www.discussbodyb...eadsheet-Too-m45013.aspx

Cutting down to 1500 caused me to loose pounds but gain fat (muscle loss). So to gain muscle I need to increase but to loose weight I need to decrease, should I do maintenance weight to accomplish both?
From your picture I think you should cut, if you do it right you should only have a negligable amount of lean muscle loss. The oproblem is in your diet and training if that gets staraightened out you should be achieve reasonable results

I am approximately 5'-10" and was 204lbs (sweat pants, no sneakers, jeans, etc) and 25.7% bf. That was approximately 7 weeks ago which is a guess. It could have been 8 weeks but close enough. So today I am 197.5 at my lowest and 24.2% at it's lowest since it fluctuates. I am not hitting my target of 2lbs & 1%/week. :(

My routine:
1 glass black tea
2 jet fuel pills
gym within 15 min
60min min 90 min max cardio at 140ish bpm heart rate (too difficult to do at 130ish.
Home within 15min
recovery smoothie with blackberrys, yogart, acacia juice and water or soy milk.
3 hours - 6oz orange roughy or cod, 1/2 cup brown rice, 1/2 cup veggies, glass water.
3 hours - spinich salad with table spoon of blue cheese maybe buts or fuits added or if rush then chicken fajita and small coke or bottled water, else $1 bag of trail mix and bottled water.
3 hours - 6 peices of sushi + 6 of the non fish stuff, bowl of miso soup, glass water or tuna sandwhich, cup of soup, glass of water.
3 hours later - trail mix and glass of water
3 hours later - coffee mug of cereal with soy milk or cup of grapefruit
WHere is the protien?^ You need to calculate your diet, calculate how much protien you are getting a day.
Work out days:
I still do cardio for min 15 min usually 1/2 hour then wieghts for 1/2 starting with max then pyramid down to exhaustion.
I can not eat even a smoothie before I workout with weights or cardio or I have NO enegery at all.
I can do cardio again after lifting weights (for 1/2 hr max then too hungry).
Choose a routine form this thread... http://www.discussbodyb...Y-FULL-BODY-m303404.aspx The first or second routine. they will seve you much better then the machine circut you eluded to doing.
My calaries are approximately 1800-2300/day. I stopped counting as I forget to log and then try to convert them (usually an estimate anyhow).
COUNT THEM AND COUNT YOUR MACRO's use the first link I provided. This is why you are stalling.

Recovery:
Arms - I get excrutiating pain from biceps. My arms stay bent for days. I have since been using Powerfull and Tribulis fuel for recovery which has helped. I know it's hte triceps that bulk anyhow.
Since my recovery is so bad should I go down from 3 days/week to two or one or just limit the smaller muscles to every other week or ?
I think you are working your arms too much and your whole body not enough. Take a week off while you get your diet straight, then start back fresh with one of the routines I posted.
Goal:
15% body fat and approximately 20lbs weight loss to 180lbs. Loose the tummy and show the 8 pack again (damn that's been a long time). Build the guns and shoulder for the ladies.

You have more questions I know. Ask away.

I am real glad I took the time to respond to your post in depth...