At 25 - 30% body fat, you don't need to become complicated. Just watch your overall calorie intake. You're 203 lbs, and a good starting point for cutting is 13 calories per pound of bodyweight, which would give you 2639 calories. Do that for a week or so. If you're not losing weight, go down to 12 calories per pound of bodyweight. Just don't go below 10 calories per pound of bodyweight.
Read the stickies in the Diet and Nutrition forum. This one could be a good start: Guide to Cutting, Bulking & Maintenance
Also, use a complex calorie cycling method so your body can't adjust to a specific number of calories. You can find such a calculator here: Zig-Zag Calculator for Fat Loss and/or Muscle Gain
For your workout, I'd suggest you add Deadlifts. Otherwise, that's okay for the beginning. I assume you're working out 3 times a week ...
December 30, 2007: Body Weight: 75.8 Kg / 174.3 lbs Body Fat Percentage: 21.9%
Current (January 13, 2008): Body Weight 66,7 Kg / 147.2 lbs Body Fat Percentage: 5.8%
hey thanks for the reply, got my body fat checked and im around the 20% mark (i didnt really have a clue with my first estimation) ,so ive been following my diet of around 2200 cals for the past 3 weeks, 100% strict during the week and some give at the wknd, but still healthy foods just more carbs, i was noticing a steady weight loss of 1-1.5 pounds over the first 2 weeks but weighed myself this morning and im back to my original weight, however i can notice a major difference in my body shape, im definately gaining muscle and my clothes are looser, so i can only attribute this to fat loss (im thinking because im still a beginner with this diet) cse i know this wont last! so im going to start going for 2400/2500 cals on workout days and 2200 on off days, to keep my body guessing and see how it goes, my progress is slow but its definately progress and my lifts are actually increasing.
yeah im doing my workouts 3x per week and i rotate 2 days of deads with one day of squats and then vice verso the next week.
2% sounds good to me, cheers for the advice, the scales always throws me off somewhat, but just going to focus on guagin myself with the mirror and clothes and hopefully get down nearer the 10% within the next year!
ive gotten into a really good routine and im enjoying it! so its all good at the moment!
when calculating how many cals i require ive been onky taking into account my lean mass, as fat dosent need to be fed as such, do u think this is the right thing to do, bearing in mind that i wont be going under 2200 cals