Need a diet plan...

[Kgirl]

Hi,
I'm almost all set with the workout plan (my friend is designing a split for me right now). But my diet is in need of serious help.

I'm 5'0, 110lb, about 26%bf (yeah pretty bad). My goal is to loose bf and a size or two (want to get back to the size I was 2 years ago).

What should my diet be like? How many calories should I eat? and how should I spread them throughout my day (I need specifics or I tend to not follow)?

I have a VERY sedintary job (sit for 8hrs streight) and on Mon and Wed have a class right after work so I sit ALL DAY on those days.

Here's my day schedule: for M, W, F
at work at 8:00
midmorning we get a 10 min break
between 12 and 2 we get a 35 min lunch
then between 2 and 3:30 we get another 10 min break
4:30 leave work
6-9 class (we usually get a beak somwhere in the middle)

for T and Th:
9-12 class (with a break in between)
1-4:30 work (get a 10 min break there)
workout around 5

S and Su is free

I will workout 4 to 5 days a week (3 days weights).

As far as food goes.. I can't have dairy, but other then that I' good.

Thank you

[Helene]

Maybe you can tell us what you are eating right now and we can help you from there.

[Kgirl]

Right now my diet is all over the place so I can't even tell you what I eat (I have good days and days where I just let it all go).

I'm planning of following this plan.. what do you think?...

7:30-- 1 egg, 2 whites, 1/4c oatmeal

10:00 Protein shake, large apple

1:00 1/2c wheat pasta, 6 shrimp, vegies, teriyaki souse, 1sp flaxseed oil

4:30 protein shake

5:00-7:00 WORKOUT

7:30 1c yam, 1T plain yogurt, 4oz chicken, salad, 2T fat free dressing

Total: 1140 cals, pr:108g, crbs:147g, fat:15g... %: p38/c52/f12

Workout:
M--off
T--chest/back + cardio
W--off
Th--legs + cardio
F--cardio
S--arms/shoulders + cardio
Su--cardio

What do you think? Any suggestions?