What does the rest of your diet look like? You should have lots and lots of lean protein coming from as much real food as possible. Some good potential lean protein sources:
chicken breasts
Egg Whites
Tuna
Salmon (not quite as lean as tuna but still fairly good)
lean ground beef
lean cut of steak
You should be eating stuff like that with every meal and lots of greens like spinach, lettuce, brocolli, celery. etc
You can have carbs too but for losing weight they should really be kept to a minimum. I found if I had 2 carb meals a day it worked for me. They should be whole grain products or yams etc. Complex carbs not things like simple sugars and white bread.
You should be eating as many times a day as you can. I find ever 2-3 hours is best. try to get in a minimum of 5 small meals per day. The more the better. There is a calorie maintenance level calculator somewhere on this site (someone can point you in the right direction). I would figure out your maintenance level and then shoot for 100-200cals below that. If your weight doesn't go down then drop it another 100-200cals. Weigh yourself once a week at the same time of day for good repeatability. Don't weigh yourself everyday because weight does fluctuate with water retention etc.
Oh ya, drink lots of water.
As far as your exercises I would be focusing alot more on lower body. Especially the big compounds such as squats and deadlifts. These are the lifts that will get your metabolism into high gear.
There are plenty of articles on "how to cut" and whatnot around here but I would focus more on just eating healthy foods and not get that extreme just yet.
Thats my 2 cents.
IronWorker
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