losing weight diet

[tpk]

i am 5' 8" and weigh 200 lbs +- .... i want some advice on my diet as i am not losing much weight, i have alot of lean weight , but underneath the fat. i wanna lose 30 lbs and see what i look like then. Heres my diet.

breakfast:
1 pint of skimmed milk
1 banana
1 scoop of inkospor choclote protein mix
1/2 cup of oats

meal 2
1can tuna
2 slices of wholemeal bread

meal 3
1can tuna
2 slices of wholemeal bread
1 yogurt

meal 4
1 chicken breast
with 1/2 cup rice or pasta

meal 5
1/2 pint of milk

please tell me what you think i should add / remove. I am not looking to lose really fast but i would like a constant reduction.

cheers in advance

[tpk]

soory i missed this out .... doh

water
3 scoops of inkospor protein mix
2 tablespoons of dextrose
2.5 g creatine

[LAM]

what is your body fat ? how many cals a day is your diet ? if you are not couting cals it's rather hard to nail the diet down to lose or gain weight.

join up at fitday.com it's a very easy way to count cals

[tpk]

i used fitday and the above without protein shakes and dextrose was 2400 calories which is my bodyweight * 12 +- ...

i have never got my BF tested but i reckon is around 20%

[Shao-LiN]

I'd use the mirror more than the scale. But anyway, what is the ratio of p/c/f? If you aren't shedding the fat, lower the calories more. Are you doing any cardio or lifting?

[tpk]

yeah i do 4 or 5 days a week lifting

day 1 chest, shoulders, tri's
day 2 back and bi's
day 3 legs
day 4 chest, shoulders, tri's
day 5 back and bi's

cardio wise i do 3 days a week riding 8 miles

protein 42% carbs 38% fat 20%

I use the mirror as a judge cos i am noticably changing but my weight is stayin constant. i am happy to slowly replace fat with muscle as my gains progress but i would preferably like to lose a bit of weight as well.