Well if you know me, you know I've bulked for 13 months straight.  Im sick of it and I want to start reducing my fat. 
Heres how it looks now:

 Current Weight|% Bodyfat |Lean Body Mass|Bodyfat|
 173 lbs        14.00%    148.78 lbs   24.22 lbs
 

Heres how I want to end up:

 Goal Weight|% Bodyfat |Lean Body Mass|Bodyfat|
 165 lbs        10.3%    149 lbs   16lbs
 

Im taking well above my maintenance at 3500-4200 cals a day right now.

Katch-McArdle formula (BMR based on lean body weight)
would be BMR (men and women) = 370 + (21.6 X lean mass in kg)
= 370+ (21.6x67.5852632)
= 1 829.84169 Calories
Using Tom Venuto's TDEE calculations,
Ill multiply 1830 calories X 1.725 (hard exercise/sports 6-7 days/wk) = 3 147.6

so...
Non workout days: 2700 calories
workout days: 3200 calories - 500 weight training imposed deficit
cardio days: 3200 - 500 cardio imposed deficit

Anyone want to help me set this up?  Im figuring Ill cook up a ton of chicken, eggs, rice, and what not tonight to prepare.
I want to be at 10% bodyfat by June.
How often should I do cardio?  Are my calculations correct?  Any tips on nutrition?  I plan on eating at 9 am, 11am, 1 pm, 4 pm, 6 pm, and a meal before bedtime of cottage cheese and vegetables. Heres my double bi:
http://img208.imageshack.us/my.php?image=10005447gc.jpg taken after working out.

I also plan on drinking 1-2 gallons of water a day.  Ill probably need to switch my milk over to skim.

You can use the guidelines on this thread...
For Losing Fat
http://www.discussbodybuilding.com/For_Losing_Fat/m_111175/tm.htm
 
You want to lose the fat obviously...so that means from 14 - 10 you want to be sure to drop all processed carbs (breads etc), sugars, and dairy.

Thanks.  I gathered up all the foods (lean protein, starchy and fibrous carbs) and Ill be keeping track of that stuff.

My main sourced of fat is olive oil.  How much should I have and at what times?

A couple of questions; what did you weigh at the beginning of the 13 month bulk? You have a lot of nice numbers posted, did you in fact maintain a written daily log? What was the nutrient ratio you used?
 
You seem to have the basic idea under control. If we use the 3500 cals you were eating and start at 3250 and continue reducing by 250 a week you will be at 2500 cals by the 4th week. I estimate to meet your goal you need to drop between 10-13 lbs. Double check the math. You should be dropping weight and if not by the half way mark, you still have the opertunity to continue cutting cals by 250 or modify the ratios or both. Many of us have found the 50p-30c-20f ratios to work well for dropping weight. The amount of olive oil you use will be determined by your total fat intake at 20% of total cals. If you need a little help developing the diet on paper, PM me and I would be happy to help.
 
Good luck with your goals
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If I preserve enough muscle, I only need to drop about 8 lbs.  I weighed 135 at the beginning of the bulk.  I went milk crazy and carb crazy to gain the weight I did.  Im not exactly fat, but I want a sixpack.
 
I would imagine I resemble more of a fitness person than a bodybuilder under the fat so I might as well get to that point.
 
Im having trouble maintaining intensity.  Ive dropped about 10 lbs on my dumbbell bench and I am having difficulty with energy.  Any advice?  Ill have my complete days nutrition posted soon.  The amount of protien I've had so far is unreal.  I probably need to decrease that.

Here is my days diet:

 
3355 calories, 412 g protein, 330g carbs, 58g fat
 
Should I add more fat (olive oil)?  Decrease protein?  Modify carb intake?
 
Thanks.

ORIGINAL: Vario

Im having trouble maintaining intensity.  Ive dropped about 10 lbs on my dumbbell bench and I am having difficulty with energy.  Any advice?  Ill have my complete days nutrition posted soon.  The amount of protien I've had so far is unreal.  I probably need to decrease that.

 
how much do you train? are you over training? sleeping enough?

Im not overtraining.  Sleep is a bit of a problem as I aim for 8-9 and end up with less due to insomnia and noise, especially on weekends.

But I've been functioning fine with averaging 7 hours last week.  Last week I took in alot more sugar and carbs though, a lot less protein.
 
My training log is on my website here if it helps:
http://www.ironchamp.com/forum/viewtopic.php?t=4
 
My routine has been pretty good.  Problem being today was not enough carbs preworkout, from what I can tell, but I am inexperienced.

http://www.aeb.org/LearnMore/NutrientBreakdown.htm
 
You need to review some of the nutrient breakdowns. An egg (medium whole egg) has 6.24 gr. of protein, 5.01 gr. of fat and no carbs for a total of 70 cals. I didn't check everything. There is room to drop food, re-arrange food groups and add some food. I'll post some ideas after I map it out on paper...
 
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I see.  I was only eating the eggwhite.
 
 
Thanks.  I used calorieking and adjusted some stuff accordingly.  For meat and stuff I used a small dietary scale.

If you want to drop fat more effectively...drop dairy, processed carbs, sugars, fruit...
 
All Meals should be:
Lean Protein
Starchy carb
Fibrous carb
 
To normalize bloodsugar...you have no fibrous carbs in that diet...so most of the food is moving through too fast...that can make you hungry.
 
Fix that and see how you feel. 

I guess Ill add more oats in.  However as far as I can tell there was very little dairy (mostly in the oats) and no processed carbs?
 
Im going to try again today.  I feel pretty crappy today as a result of all that protein I think.

dairy = milk...you have about 4 cups in there.
 
Try dropping the protein to 30% and bring the carbs up to 55%
 
Plus, oats are high fiber... that plus the high protein is gonna make you feel crappy cause all the water losses from the overconsumption of protein..and fiber needs water to process...bad combo.
 
Oats are a starchy carb. Use other forms of starchy carb.  You need more variety.  Try baked sweet potato, rice, quinoa, etc...look at the diet post for ideas.
 
All Meals should be:
Lean Protein
Starchy carb
Fibrous carb
 
Fibrous Carbohydrates include:
 Broccoli
 Cauliflower
 Mushrooms
 Peppers
 Onions
 Asparagus
 Broccoli,
 green beans, 
 podded peas
artichoke,
bok choy,
brussels sprouts,
chili peppers,
jalapeño peppers,
leeks,
eggplant,
endive,
red cabbage,
kale,

 
Less fibrous choices
zucchini,
lemon grass
squash
baby carrots
cherry tomatoes,
beets
Lettuce
 
 Sample Supportive Meals
 Chicken Breast, Baked Potato, Broccoli
 A Piece of Fish, Brown Rice, a Green Salad
 Egg White Omelet with Spinach and Mushrooms, Oatmeal
 Turkey Breast, Baked sweet potato, green beans