Ok, so right now I'm sitting at about 160 and I'm 5'10 ish. The last time I checked I was around 13% BFP, but right now I'm looking to lose around 10lbs. Starting Sunday I'm going to change my diet to around 1000-1400 calories a day with high protein, very low carbs. I was just wondering what would be the recommended amount of cardio a week to do and also if anyone had a good meal plan for the day? A friend of mine was saying do at least 45-60min 3-4x a week of cardio while doing circuit training 3-4x a week as well. That's the easy part. I am pretty much just looking for a base diet plan and I guess a grocery list of what I should eat for that 1400 calories a day. If possible, just a simple like, "Breakfast - eat so and so", "Snack before lunch , eat this". Also! If possible a low carb/fat recommendation for a protein shake. Thanks!