One thing about fats is that healthy fats will help prevent the type of cravings you're talking about. (I mean a whole box of brownies...). Also real food is better than shakes if you can manage to make it because it also helps with satiety.
You're total calories to lose should be somewhere between 11 and 14 cals per pound of body weight.
You need 1-1.5 grams of protein per pound of body weight per day.
You should also include .3gm of healthy fats per pound of body weight per day.
Carbs you can tweak to get proper results, but try starting at 1 gm/lb of body weight per day.
If you choose clean foods, this is a healthy, sustainable diet. Depending on your leanness you should lose anywhere from 1-2 lbs per week.
Give it two weeks, and if you haven't lost a few pounds tweak it a little...
i need help trying to bulk myself up,problem is i do not eat enough,or dont know wat to eat,i basicly eat fast foods a lot,i eat mince and tatties,sausage and tatties,chicken fillets,chicken breast,fish from chip shop,pasta,baked potatoes,salads,cerial,bread rolls,tuna,eggs.i have no idea wat to buy,i would like to know if i were to go into like a shopping centre and know wat to buy.