Fat Loss Diet - Please Review

[makod]

Stats
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Age: 18
Height: 5-10
Weight: 83kgs
Bf %: 25-30% (started training properly 2 months ago)

Diet
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8:30am 1 & half scoops optimum 100% whey with 500ml skim milk, 1 banana and 1 tablespoon of light peanut butter. (this is absolutely awesome!!!)

12:00 lunch lean ground beef on the foreman or steam chicken breast either in a brown bread sandwich or with brown rice (bbq sauce dripped on)

3:00pm coffee or a another sandwich (lean beef/steamed chicken on brown bread)

6:00 Dinner chicken or mince with vegetables again with the bbq sauce dripped on

Between dinner and bed is usually nuts, straight protein shake (can i afford a tablespoon of peanut butter i love the stuff in the shake?) with water or tea.

Cardio 5 times a week and light weights 3 times a week

Thankyou for all you advise

[jamyjamjr]

http://forums.steroid.com/showthread.php?t=323516

welcome to the diet forum....

the link above gives you great nutritional advice in video form.. please watch all of them..

then post up a new diet, take up your protien intake, keep your carbs under 100g a day and your fat under 100g a day....

when you post your new diet, please add macros ie amount of pro/carb/fat/cal in each meal you eat... you can google a food calculator on google for this...

when your done with that, do some math

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


we'll tweak it from there

looking at your stats, it seems