AFF Weight Gain/Loss Program

[loosey]

I've decided to aim at getting a six pack and eventually build my self up a bit too, i'm aiming at loosing about 10kg and getting my weight into the mid 70's then go from there. Each week I don't want to lose anymore than half a kilogram because I don't want to sacrifice muscle. Although last week I lost 2kg : /.
I haven't been doing any cardio that I wasn't doing before but I'm going to start to go out with kettlebells and get into the kayaks more often. I've been going to the gym every second day and lifting heavy (you burn a lot of calories recovering).
I've changed my diet a lot, no more soft drinks (was drinking 1 or 2 cans a day), if i want iced coffee I'll have a feel good aside from that I'm only drinking water. No alcohol either. The only processed foods I've been having is the flavoured milk and cottage cheese.

Breakfast: tuna, salmon or sardines with fruit
Midmorning: fruit or small amount of nuts and a feelgood if I feel like it
Lunch: skinless chicken breast or steak(lean/ no fat) and salad
afternoon: pop corn(no salt or butter) or egg whites
dinner: what ever mum cooks (dad has to eat healthy anyway)

A fish oil tablet before breakfast and before dinner.

blueoval I goto Jetts on south road, they're open 24/7 and it only costs about $20 a fortnight. Although the aquatic centre at Nourlunga has a sale on at the moment which works out about the same and you get to use their pools and all the facilities.

For anyone on here that are trying to keep up with their calorie intake vs calories burnt goto www.fitday.com, it takes a bit of effort entering everything in but i think it's worth it.