gaining muslce while loosing fat

[dess]

i'm currentyl trying to gain lean muslce mass and loose some fat. I'm 205 lbs 5'10" and have about 17% bodyfat. I am trying to eat high protein low fat foods but i am worried that if i am not getting enuf fat in my diet will that hinder my muscle gains. i am very cautious about getting fats in my diet because i would really like to cut my body fat % asap; however, i do not want this to hinder my gains in muslce mass. in the diet i am currently following i eat aobut 25gs of fat and about 180-200 g protein. i dont' know if this is to much info but my meals consist of
breakfast 2 eggs 1 yellow with 2 slices ham 2 slices wheat bread
-2 1/2 hrs later tuna fish sandwhich w/ fat free mayo 2 slices wheat bread
-2 1/2 hrs later turkey sandwich w/ mustard 2 slices wheat bread
-1 1/2 hrs later workout with protein shake 1/2 hr into workout because i am taking xpand which says not to take protein shake 1/2 hr within taking xpand which i take pre and post workout
-post work-out meal chicken breast w/ 2 slices wheat bread 1/2 hr after taking my xpand
2 hrs later protein shake
run
pre-sleep protein shake

throw in 3-4 glasses of skim milk throghout the day

i get cardio in mid-day after lifting, punching the bag for about 20 mins and run 2 miles in the night which is a good amount for me cuz i not used to runing. Just wanted some input on how i can change my diet to maxmize my muscle gains and fat loss. sorry for the long post and i hope someone has the time to read and reply.

[wedgylx]

that looks pretty good, can u give a total macronutrient profile?

like cals, carbs as well as fat and protein which you listed.

[dess]

my cal intake is 2000 cal a day and carbs intake is 170 g a day .my main question is if i stick with this low fat (25 g) low cal (2000 cal) high protein diet will it hinder my gains in muscle mass and will the cardio 2x a day take away from muscle gains. i am taking creatine/no (xpand), protein shakes, and a multi-vitamin also if u missed that from the above post.

[wedgylx]

I'd do cardio 2-5 times a week max

I really like 45 mins mid intensity cardio in the am on an empty stomach

I'd also bump the cals up to around 2400-2600 with a 40-40-20 split, theres no reaosn you cant lose 1-2lbs of fat a week at that amount, and a little extra goes a long way if you want muscle gains. Its possible though but your diet and training needs to be really dialed in.

[NitroMan]

I'd do cardio 2-5 times a week max

I really like 45 mins mid intensity cardio in the am on an empty stomach

I'd also bump the cals up to around 2400-2600 with a 40-40-20 split, theres no reaosn you cant lose 1-2lbs of fat a week at that amount, and a little extra goes a long way if you want muscle gains. Its possible though but your diet and training needs to be really dialed in.

you're definitely going to have to eat more fats and I mean healthy fats. Eat some peanut butter b4 bed b/c it's filling and buy a big bag of sunflower seeds at your local grocer. w/o/ shells of course. Eat 2 tblsp of these b4 3 meals. it will help you shed body fat, currently working for me. if you stay at 10% body fat year round, you wont have to cut for very long b/c you'll be lean and big and cutting may only take 4-6 weeks.