need help with diet

[madhops22]

Hey everyone,
I'll start off by telling you my stats and goals, then I would appreicate it if you could help me with a diet.

NOW
5'10/189lbs/not sure about bf %
I want to lose 10 pounds of fat by June...I am also strength training too, so I dont want to lose muscle or take away from weight training gains.

This is what I have eaten today so far...

1 multivitamin
1 tablespoon of flaxseed oil
1 coffee with cream (with 250mg of ALA)
1 tuna salad sandwich w/ swiss cheese (with 250mg of ALA)
5 glasses of water (usually drink about 8-10 a day)
1 Nature Valley Peanut Butter granola bar
_______________________
I'm going to eat a chicken Tai curry on steamed rice in about 15 minutes...and I'll probably have another granola bar later this evening, and a protein shake with 1 more tablespoon of flaxseed oil. and have another 500mg of ALA.

I work long hours and dont get to eat much...but I do have a food court at my disposal and would like some suggestions on an easy diet to follow that would help me reach my goals. How many grams of protien should I consume in a day, how many grams of fat, and how many grams of carbs?

Also, thank to Anthrax for posting the www.fitday.com site. It's an amazing site, that will help me keep track of what I eat and how much protien I'm getting, etc.

thanks in advance for any help

Madhops

 

[madhops22]

bump

need some replies!

 

[110%]

bro just use the search function at the top and u can find several options in which you could pursue to lose weight, there are plenty of diets out there, you can find what foods to eat, info on liftin and cardio, everything.

here some guidelines for cutting to help you out:
-shoot for around 12 X bw in total cals a day
-depending on your diet, though a traditional approach would be to cut cals in carbs and go for around 50/30/20 pro/carb/fat macronutreitn breakdown.
-do cardio in the morning on an empty stomach to optimize fat burning.
-get all carbs in the form of complex, except postworkout
-try to avoid mixing carbs and fats together
-good foods to eat to fulfill certain macronutrients:
protein: chicken, turkey, fish, tuna, cottage cheese, milk, eggs, lean red meat, protein shakes
carbs: oatmeal, brown rice, yams, fruits, pasta, whole wheat bread
fats: flaxseed oil, olive oil, canola oil, peanut butter, fish