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Ok where can I find out how many carbs, proten, cal, and so on that I should be eating in a day?  I am 26 years old 5' 10" and about 184 lbs.

I am just getting back to the gym and I never had the problem of losing weight.  Bet ever sence I got hurt and havent been able to work out all my muscle turned into fat.  So I want to get on I good diet to lose weight and get cut.  Any of you know and free sites that can help me out or do any of you know?

Thanks for the help.

Forget special diets. Go to GNC and get Muscle Milk. It will help you turn the fat to muscle (as long as you are going to the gym).

  Well, if you're trying to get cut and going for a leaner look.  I use GNC Lean Protein Powder.

I use RUNNING. Great for the metabolism, and your calf and thigh muscles, too.

I know what to take but I want to find out what to eat 7 days a week and what in take of foods to eat. i.e. carbs

first off,muscle cannot turn into fat or vice-versa.your muscle tissue atrophies(becomes softer)and fat forms around it.when you do resistance traing it burns the fat from around the muscles and and the proteins you eat will help the lean muscle grow.it just depends on your personal fitness goals,do you want huge muscles or do you simply want to be toned and in shape?
i would suggest first off cutting out all of the fast food,pizza,ice cream from your diet and replacing it with whole grain breads,fruits,and lean proteins.example;oatmeal and a couple eggs and o.j. for breakfast,tuna for lunch,sensible dinner,and don't eat 2-3 hours before bedtime.make your between meal snacks fruits and nuts or protein drinks instead of chips and soft drinks.start out LIGHT at the gym(never mind the snickers and snide remarks from joe atlas)and do circuit training,example warm up then do 10 bench presses,10 sqauts,10 military presses,etc. without stopping to rest in between and when you get to the last movement,catch your breath and start over.do this until you can get through your routine 3 times without dying.
personally,everytime i try and count how many percentage of carbs,proteins,and fats that i need to consume for my body weight i go nuts and find i just can't keep up with it all.
that and walk all you can.it's the easiest way to burn calories there is.and drink lots of water.good luck.

For lifting it is reccomended to consume at least 1 gram of protein per lb of bodyweight.
As for getting "cut" and stuff there are many, many different types of workouts you can do. You can either get some books and learn about all the various lifts, styles, etc, or you can talk to trainers, especially since you are coming off an injury, you do not want to reaggrevate it.
A standard rule of thumb is that if you do lighter wieght and high reps ( i.e. more than 15-20 reps a set) you are going for more tone and definition as opposed to sheer power and strength. Also as you build up your lean muscle mass you will start to burn off more fat, and anerobic exercises can be as effecive for burning fat as aerobic, but if you want to build up your wind you are going to have to hit the track or bike.
Wait till you get over 30 when the pounds seem to multiply exponentionally.

www.bodybuilding.com
search the forums, people there are very helpful in pointing you in the right direction towards your goal

when  building your diet, make sure your carbohydrates come from foods containing complex carbs such as fruits, vegetables, brown rice, oats, etc.
http://www.weightlossforall.com/complex-carbs.htm
you also want to throw in lean meat(meat containing less than 3g of fat per 1 oz)  like chicken breast, turkey, salmon.
yes, a gallon of water per day is recommended.

on work-out regimes, here is one that i've used in the past to gain muscle...
Max-OT
http://www.ast-ss.com/max-ot/max-ot_intro.asp
The Chad Waterbury workout
http://forum.bodybuilding.com/showthread.php?t=363470

also, don't forget about cardio.  sleep is very important as well.

it's really simple:

eat healthy, don't over eat, and try to get a good eating schedule.

exercise in any way you like.  wanna lose fat?  go swimming, run, or do something different like racquetball.  wanna get ripped instead?  just start pumping iron.

there's no substitute for eating right and good old-fashioned workouts.

Drink only water.

With regards to weight loss, it's really simple: Consume fewer calories than you burn.

Every single fancy diet out there works on this simple principle, even when they claim it doesn't. There's absolutely zero scientific evidence to back anything else up.

Take low-carb diets, for example. It's really hard to eat as many calories eating nothing but beans and meat than it is stuffing your face with twinkies and fries ;-)

As for how you should approach this, as others have said, it depends on what your goal is. If you've gained a lot of weight, I would recommend burning off some of the excess fat first, before turning to the body building portion. There are two reasons for this: First of all, the exercises optimal for burning fat are different than the ones for building muscle. Second, the exercises for burning fat are easier to do without the extra weight gain from muscles.

To burn fat, things like running, swimming, cycling and rowing are really great. Mixing things up is the best bet, since you get a much more even workout of your body, without straining any particular muscles or joints too much.

Don't overdo the intensity, although much of the "professional" advice on this is total BS. While the body may prefer to burn more fat at given intensities (low intensities, rather than "sprints"), there's really only one rule here: Consume fewer calories than you burn.

The energy isn't going to disappear into nothing, so while consuming 500 calories running slowly may burn more fat than consuming 500 calories in sprints, the energy spent is the same and the (mostly) carbohydrates not consumed when burning fat will simply be turned into fat by the body.

However, it's easier to expend a lot of calories doing low-intensity workouts, so just keep in mind how many calories you actually burn in your workouts, regardless of the time those workouts take.

These are pics of me before the injury and this is what I am trying to get back to.

(http://shutter01.pictures.aol.com/data/pictures/03/00F/75/83/54/70/8snqDoW5FbH6Aiqt8YPOfPkvFJcLa+rh027D.jpg)
(http://shutter10.pictures.aol.com/data/pictures/02/007/07/3A/76/70/Yq-D5WbTRXtvpTj89Zg5KbBcZydBYvTO02FF.jpg)
(http://shutter09.pictures.aol.com/data/pictures/01/005/64/E7/71/2B/ocLYOzIqun0i8gzM3oDYyb0nwBhCwdOn026E.jpg)
(http://shutter10.pictures.aol.com/data/pictures/02/00A/2B/D1/39/75/bIGDrFlH7+jbjONog7sXEiJcNc2bdyCt0300.jpg)


That was before the injury and surgerys on my shoulder.  I want to get pack into shape its killing me.  Its not that I am real fat eather its just that I do not feel healthy and I want to get back on a good diet and training routine!