Diet to lose some fat??

[Jaakoppi]

Ok. I'am 28 years old guy, weight: 189 lbs height: 5'7,5, fat percentage somewhere near 20. So my goal is to lose couple of pounds without losing any muscles in the beginning of next year, or at the latest of spring.

My diet has been something like this: (and still last next 3 weeks)

MEAL1
3,52 oz oatmeal
4 eggs
C-vitamin
omegas + sink, magnesium and d-vitamin

PROTEINDRINK

MEAL2
5,29 oz chicken
3,52 oz rice
5,29 oz vegetables
7,05 oz honeymelon

MEAL3
15,87 oz potatoes
5,29 oz roast ground meat
1 tomato
Half cucumber
3,52 oz ananas

MEAL4
PROTEINDRINK
1,05 oz salted nuts
One apple

MEAL5
8,81 oz quark
2 egg whites
3,52 oz berries
0,35 oz rapeseed oil
vitamins?

This is diet which I've been doing now seven weeks. Before this my diet was a little bit of chaos So how should I eat to lose weight? Do I have to add more aerobic?? My almost only aerobic exercise has been cycling. I've been training 12 years in the gym, 4 times a week now.

I would preciate your answers!

[--->>405<<---]

jaak welcome man.. theres some good guys on here to get u going in the right direction..

for starters u wanna take the meals u posted and include macro-nutrient breakdowns for each meal as well as the time u eat as well as the time u workout...and the kind of workouts u do..especially cardio and duration of cardio and how many days u do it(cardio)

cardio and diet is where ur gonna get the most fatburn.. i have had great results doing my cardio in the morning before ive eaten anything except taking 10g BCAA(branch chain amino acids) to preserve lbm....

once u get all this info post it up..oh and also ur bodyfat %...u want an exact number not just "somewhere around 20%"

good luck..