New to the forum, diet help plz!

[Tree]

hi people. ive never been on a muscle forum before but thought it was time to get some advice and help from the guys who know what there talking about. ok then first things first im looking to loose some BF atm im around 18% so as im sure your aware this doesnt show up much definition and i just look bulky. im 6ft4 16stone with quite a naturally large build. ive never had trouble putting on weight and was chubbyish when i was younger so i dont have a high metabolism. I havnt ever been on a diet to reduce my body fat so i need some help. i will write down my average weeks training and also what i eat usually.
Mon; chest, 45mins-1hour 4sets, 8-12reps (usually bench, incline, cablecrossovers, flys)

tues; back + calves with a similar 4 set 8-12 rep 5 exc.
wed off!

thurs; shoulders + quads
fri ; arms.

i vary this every couple of months with differnt excercises but reps i keep around the same always going starting with 12 reps then decreasing as weight goes up finishing on 8.

diet atm is, Breakfast, 7.30am 4wheetabix + protein shake.
midmorning, fruit
lunch; chicken sarnies, fruit, various other bits n bobs like nuts etc,
4pm tin of tuna or similar.
6pm shake, followed by dinner, which i tend to try and have chicken or some sort of meat.

Now then obviously this is a very rough layout but its something like, i dnt eat alot of choc, crisps etc and try my best to keep unhealthy fats to a minimum. i do eat very large portions which may be the reason i have a high bf?????
i really dont know what anyone will suggest, like some sort of reduction or increase in carbs? maybeone could tell me what they do or what they avoid eating? as much info as possible would be fantastic. im aiming to reduce fat, and hope to go around 13% as i wouldnt have to make too many sacrifices but hoping muscle would show and be defined. btw i dont do much cardio as i am a joiner so im pretty active at work and never liked running :P hope you guys can help (maybe need to change my training??? i dno)
thanks alot, k

[YetiMan]

Welcome mate, I am not going to go in to it as others will be able to help taylor what you are doing a bit more, but I have lost quiet a bit of weight.

http://www.uk-muscle.co.uk/members-p...-progress.html

This is just a rough break down of what I have done if you want to read it - maybe it will help you and give you some ideas.

Good luck mate!

[Tree]

well done your making good progress.

[Jimmy]

yes

your best bet is to read other threads in the diet and nutrition sections

there are also some stickies written by members at the top of each section which have good info to read

once you have read, and put something together...post it up in the relevent sections for critique

[Paulieb]

Slightly of topic jimmy do you play for sussex thunder???