Diet Help / Ideas

[Zmey]

Just want to start by saying hello all!! This is my first post since reading over the boards.

After reading so much about diets and proper training i must admit i am little confused. For a little background i am 6'0 190lbs and about 18% bodyfat. I worked out for about a year than had to take about 6months off waiting for a new gym to be built.
Some of my main goals are to loss the love handles and gain some muscle and definition. Now that i am back in the gym for the past month i have lost little over 16lbs. I have done this by using the Atkins diet. But after reading some articles on how it breaks down muscle i am in search of a good diet to loss fat and still be able to put on a little muslce at the sametime.

My typical workout week looks like this:
Mondays - chest (run a mile before workout, mile after)
Tuesday - back (run a mile before workout, mile after)
Wedsday - shoulders (run a mile before workout, mile after)
Thursday - arms (bi's and tri's) (run a mile before workout, mile after)
Friday - Legs (no running)
Saturday - 2 miles
Sunday - 2 miles

Any ideas / comments on a good diet?
Hope i posted this in the right forum

[mystik]

That is a ton of running bro. If you are looking to add some muscle, I would suggest cutting back on the cardio... IMO.

I was doing that for the longest time. I was at 175 lbs. Now, after changing my routine to cardio 2 (the most 3) times a week, I know weigh in at 188 lbs. Albeit, that I was doing a cutting cycle, and then realized that it's winter, and I don't need to be cut right now

Just my 2.

[promatrix]

I would do the following bro instead
monday-chest and shoulders
tuesday-back and abs
wed-1 hour of cardio(am)
thursday-legs/calves
friday-arms/forearms
sat/sunday-OFF totally

eat 20 calories per body pound and keep protein at 40% or higher