I'm quite new to the forum and to PB so please be careful with my advice. Some more experienced wise heads might help you a bit more.
First up, I'd be determining your basal metabolic rate (BMR), and also your lean weight / fat weight composition.
For weight and fat loss I'd recommend eating around 500 to 800 calories per day below your BMR.
Protein intake should ideally be between 0.7 and 1.0 gram per pound of your lean body weight.
Carb intake should be between 50 and 100 grams, and from quality sources such as colourful vegetables.
Fat intake should be whatever it takes to attain your daily calorie goal.
Bear in mind that protein and carbs contain 4 calories per gram, wheres fat contains 9 calories per gram.
Once you do a bit of label reading and get to know your foods, it's quite easy to come up with an easy eating plan.
Supplenting your eating plan with regular slow cardio sessions and some weight training workouts will definately accelerate your progress, but the eating plan is the most important component.
Commenced PB Jan 2nd 2012.
86.1kg, 23% bodyfat
Last assessment January 26, 2014 - 79.4kgs & 14.6% bodyfat
My goal is to:
Maintain PB lifestyle of diet and exercise.
Maintain weight of around 80kgs and 15% bodyfat.