Needing Advice - Please!

[WMDStriketeams]

After countless hours of thought, preparation and research, I think I have everything in place. I have a plan that I can actually stick to (been doing it for 1 week) and I enjoy it. I really need your advice on this plan as I'm afraid of waisting the next year with a un-noticed major gap. I think I need at least 1800 calories per day but I'm not sure if I should eat more on days that I work out... Here's what I come up with so please feel free to give as much criticism/support/advice as you can. THANKS!

My Stats: 28 years old - 6'0 tall - 250 lbs

Goal: 29 years old - 200 lbs - significant weight loss - heavy muscle building

Diet Plan:

Monday
Breakfast: Oatmeal & V8 Juice
Snack: Protein Shake
Lunch: Turkey Sandwich w/ Wheat Bread
Snack: Banana
Dinner: Chicken Stir Fry
Tuesday
Breakfast: Oatmeal & V8 Juice
Snack: Protein Shake
Lunch: Turkey, Ranch & Bacon Wrap (Arby's)
Snack: 1 Slice Wheat Bread w/ Peanut Butter
Dinner: Lean Hamburger Patty
Wednesday
Breakfast: Oatmeal & V8 Juice
Snack: Protein Shake
Lunch: Tomato Soup (small can)
Snack: Apple
Dinner: Grilled Chicken Salad (Red Robin)
Thursday
Breakfast: Oatmeal & V8 Juice
Snack: Protein Shake
Lunch: Turkey Sandwich w/ Wheat Bread
Snack: 1 Slice Wheat Bread w/ Peanut Butter
Dinner: Shrimp Stir Fry
Friday
Breakfast: Oatmeal & V8 Juice
Snack: Protein Shake
Lunch: Cottage Cheese & Peaches
Snack: Banana
Dinner: Turkey, Ranch & Bacon Wrap (Arby's)
Saturday
Breakfast: Oatmeal & V8 Juice
Snack: Protein Shake
Lunch: 3 Egg Omelet
Snack: Handful of Cashews
Dinner: Lean Hamburger Patty, Carrots
Sunday
Breakfast: Oatmeal & V8 Juice
Snack: Protein Shake
Lunch: Turkey Sandwich w/ Wheat Bread
Snack: Apple
Dinner: Fish, Brown Rice, Broccoli

Workout Plan:

Monday
Day Off (24 hour shift at work)

Tuesday
Full Body Workout (heavy)
1 Hr Cardio

Wednesday
Day Off (24 hour shift at work)

Thursday
Full Body Workout (heavy)
1 Hr Cardio

Friday
Day Off (24 hour shift at work)

Saturday
Full Body Workout (heavy)
1 Hr Cardio

Sunday
1 Hr Cardio

If you've made it this far, I appreceiate you reading this. Please let me know if you see anything that throws a red flag. I need all the advice I can get.

 

[MarkMyWords]

The first red flag I see is only eating 1800 calories. I think you need to be eating like 1000 more calories, otherwise you risk going into starvation mode, where your body will store a lot of what you eat as fat, thinking its being threatened...

There are more technical measurements out there, but a general number I've seen used is this. For cutting, take body weight and multiply by 12. For maintenence, multiply by 15, and for bulking multiply by 18. So for you, 250 pounds x 12 = 3000. I would get more food in your diet! Take that protein shake with your oatmeal, you always want protein at every feeding, especially at the start of the day when you've been sleeping and your muscles are hungry. More veggies, you can't have enough veggies. Also, I don't see any fats, you have to consume healthy fats in order for you body to burn off existing fats. Nuts, olive oil, avocado, fish oil, flax oil, some animal fats. Start adding more food in there!