cut out the whole wheat tortillas, high glycemic index which is bad, i was in the same boat man i was 173 with 25% bodyfat in 4 weeks i lost 13 pounds and was 18% bodyfat and even gained 2 pounds of muscle
http://www.menshealth.com/cda/tools....lorie.counting
use this calculator and select no exercise to find out what your body burns when you don't exercise
cut your calories by 500 and then keep your lifting sessiosn to 45 mins max hour,should burn about 400-500 calories
make sure to burn 500 calories with cardio, that way your burning 1,000 calories a day, i like to split my sessions into 1 morning and night, morning session between breakfast and lunch and night session before bed and ingesting a
casein shake to preserve muscle during dieting, HIT on an eliptical at a resistance level of 6 with 5 minute warmup 10 minutes of 30/30 sprint jog, and then 5 mintues cooldown, burns between 240-260 calories
i used a 40/40/20 nutrition where 40% of my calories came from carbs and protein
while 20% was from fat, use good carb sources like oatmeal,whole wheat bread, sweet potatos, brown rice, and fruits like oranges or bananas but only early in the morning and in a pre workout meal. protein came from shakes,turkey breast,and tuna(college dining hall sucks when it comes to offering chicken and steak)
your post workout meal should be your last meal with carbs if you workout in the afternoon if not, no carbs after 5, make sure to eat every 2.5-3 hours, and use the right supplements to keep your muscle such as whey,glutamine, and casein before bed, i worked out at 3 so after workouts at 4 i would have oatmeal,skim milk, and a scoop of whey, no sugars after workouts when dieting, you don't want to raise your insulin too high so a slow digesting carb like oatmeal is the best, at 6:30 i would have a can of tuna with a lil mayo, 8:30 a serving of almonds, and 10:30 i would have my casein shake
just analyze what your doing and read up on cutting articles and make sure to cheat at least once a week to keep your metabolism from slowing down
