heytred - yes it is best to limit the amount of simple carbs in the diet. What you eat is more important than counting calories (especially at your weight).
Can you skip the simple carbs in your meals and just eat the protein and fat (as long as the fat is not vegetable oil derived)? You would be much better off if you could.
Robb Wolf had a blog post from a wife of a marine with some great advice re nutrition for those in the military. Hopefully you can get this
For the Troops…
If not let me know and i will try to condense and put it here.
Thanks for your service!!