Diet plan for fat loss

Ok I promised you guys a diet plan for fat loss, with some delay but have a read and go for it

Before starring any diet, you should find out what your exact weight, body fat and calorie intake is.

I would also strongly recommend you to measures your body, around the belly and other areas you wish to cut size on.
This will give you an Idea of what and how much you are lossing.

Diet: 

Weeks 1 - 3 = 2100kcal per day, 30% carbs, 50% protein, 20% fats

Weeks 4 - 6 = 2000kcal per day, 30% carbs, 40% protein, 20% fats

Weeks 7 - 9 = 1700kcal per day, 35% carbs, 45% protein, 20% fats

Week 10 = 1400kcal per day, 20% Carbs, 60% protein, 20% fats

Exercise: Weights first, then Cardio 5 days a week, plus abs

Weight Training Weeks 1-10 will be mainly high reps, low weights

Drop sets are a good addition.

Cardio:
Weeks 1 - 3 = 20 minutes steady jog on treadmill followed by 20 minutes on the bike

5 minuses skipping to finish off
1 minute on one minute off (rest)

Weeks 4 - 6 = 25 minutes steady jog followed by 25 min on the bike

10 minuses skipping
1 minute on one minute off (rest)

Weeks 7 - 9 = Increase the cardio by another 10-20% but following a similar approach

Week 10 try to add 5 minutes to every cardio you do

Example of Diet (week 1 - 10)

Foods on the chart can be replaced with what you have in your source, as long as it doesn't break the rules.

Example turkey with tuna and etc...

The key is watch your overall calorie in and the ratio of protein to carbs and fat.

Meal 1 : 2 Slices BB, 4 Turkey Rashers, Scrambled Egg Whites (1yolk)

416kcal, 35c/47p/8f

Meal 2 : 1tbsp peanut butter, 1 banana, 1 scoop protein

290kcal, 29c/24p/7f

Meal 3 : 80g Brown Pasta, 150 Tuna or Chicken, Half tin of Tomatoes

427kcal, 50c/39p/3f

Meal 4 : 70g Brown Rice, 70g Lamb, 2 tablespoon tomato pasta sauce

447kcal, 56c/19p/16f

Meal 5 : 220 Fillet Steak, Red Onion, 1tbsp olive oil

525kcal 15c/48p/31f

Meal 6 = 200g Cottage Cheese