Someone WISE please help

[on_a_mission2day]

For the last 7 weeks I have done well at losing weight ....about 15 pounds so far. But my diet is terrible (im afraid im losing muscle as my gut seems to be only very slightly smaller!)

I need someone to help me devise a plan (dont mind eating the same shit everyday if it makes ur job easier).

Problem is I am indian! So I need to eat some veges made in oil at least once a day! Even meat is usually made in oil (sauteed not deepfried. We use olive oil). But i can afford these things:

Wholemeal bread, cereal (weetbix), chicken wraps, tuna, egg sandwiches, lentil soup, salad, roast chicken, NO beef, ....fruits, skim milk, orange juice, protein shakes (both high and low carb)

My stats: 6 foot, 196pounds (posted wrong weight on another thread, my bad), bf i'd say 30%! (getting callipers in about a weeks time to accurately measure it.)

I do cardio for 40 mins 3 or 4 times a week (try to burn 400-500 calories) and weights at least 3 times a week.

Can someone PLEASE help, like i said i dont mind eating the same shit everyday if it makes life easy for the 'helper'. Also need to know how many calories I should be eating at what proportions (protein, fat, carbs).

I will be forever indebted as this is one aspect of my training that I lack ALOT of knowledge in....it always lets me down and really dampens my spirits....

 

[IceIzNoble]

Something tells me your from the UK. I'll try helping the best I can.
You wanna lose bodyfat so two things should stick out, diet and cardio.
In terms of macros you want 30/50/20 (Carbs/Protein/Fats)
Get your self a george foreman grill and grill boneless chicken on there for your main source of protein. Cheap, cheerful and pleasant to eat with abit of extra virgin olive oil.
Weetabix is ok, however, I would recommend rolled oats or all bran as they are more fiberous and have a lower GI. (Keep you fuller for longer)
Try to have apple juice instead of orange juice but keep it low, i.e one glass a day.
Tuna is also a good source of protein. Your protein shakes should also help making up the numbers. Ideally you'll want approx. 200g of protein a day.
Make sure your still lifting heavy esp. with your compound lifts, this will help maintain muscle mass. No need to reduce weight and increase reps for toning, that's what cardio is for.
For your fats, you'll probably wanna have almonds, organic peanut butter, extra virgin olive oil and flax seeds.
Don't cook in oil, especially olive oil as it can release carcigens when exposed at high temperatures and it's goodness is reduce alot.
Cut the milk, won't really benefit much from it on a cut, try having more green vegetables and invest in some thermogenics, need2slin is a good product.

Hope this helps.

IcE