Carbs or Fat?

[SCPrl]

Which do you think would be worse for weight loss, if both come from healthy sources and aren't overdone?

I've been lifting weight since October and have gotten stronger, but I gained 20 pounds almost immediately, and I know that most of it is fat (half of it holiday irresponsibility). I haven't been able to lose any of it.
I've only got ten and fifteen pound dumbbells, but it's gotten easy to lift them both, almost ridiculous for chest presses and deadlifts. I'm trying to get a proper weight set as soon as I can, but for now I'm going to keep lifting where I am and focus on slimming down diet to lose some of this extra fat.

I've been eating roughly:

1,800-2,000 calories
125-140 grams of protein
200-250 grams of carbs
40 grams of fat

That's what this website has me set at to lose weight, but I haven't lost anything yet.

So I'm thinking:

About 1,500 calories
125-140 grams of protein
150-190 grams of carbs
20-30 grams of fat

I didn't want to lower anything too drastically and lose what muscle I have built, so I think this sounds reasonable. I'm increasing cardio quite a bit (.5-1.5 hours a day, almost every day, rather than .5 2-3 times a week), but doing things like squat kicks, body builders, tae-bo style exercises, and those exercises where you move from standing to pushup position and do a jumping jack style leg split, then reverse to standing (not sure what you'd call those). I find that they work up the most sweat for me and make me the most tired, with intervals of knees to elbows, fingers to toes, or jumping jacks aerobics.

What do you think? Should I expect fat loss with this routine?
Considering that usual diet is very clean (carbs from oatmeal, lentils, skim milk, and whole wheat bread, fat from eggs, oatmeal, and protein powder), which do you think is better to cut back on, carbs or fat?

[swanso5]

don't know how much you weight but do this:

overall you want 10 x cals per pd of bodyweight on wt days
9 x on cardio days
8 x on off days

from that you'll have:

protein 1.1 - 1.5g protein per pd of bodyweight
carbs 50g/day on wt days
20g/day on cardio days
0g a day on off days
fats - about .4 - .6g per pd of bodyweight

play with these figures a bit but carbs have to be what it says

[SCPrl]

Okay. That's more fat and protein than I've been eating, but I can definitely give it a try.

How many carbs are you saying I should eat, specifically? 250, 220, and 200 or 150, 120, and 100?

I'm about 160lbs right now (at 5'4"), and the lightest resting weight I've ever been able to reach through healthy means was 140, but I'm aiming for a muscular 125-130 as a long term goal.

[swanso5]

carb recommendations are above

[SCPrl]

I see, but I don't quite understand. Sorry. You don't mean to have 50, 20, or 0 carbs per day depending on activity, so do you mean add that number to weight or to 100 or 200?

[swanso5]

no

those numbers are it for the whole day

[SCPrl]

Oh, ok. Sorry. It seemed low to me, but that's why I'm here. lol
It's just like lowering your intake some and replacing most carbs with healthy fats and proteins. I guess it was silly to worry about carbs being too low.
I was looking at the "Bikini on Labor Day weekend" thread, and I saw that you lost 7.5 kgs in 28 days on that diet. I would love to be back in the 140s by April.
Do you think I would lose the most fat while following this diet if I divided week similarly, weights 3 days, cardio 3 days, and off 1 day?

[swanso5]

it's possible but you need to train like a madman each time you train

i was doing 9 sessions a week for that with a day off so 9 sessions in 6 days

maybe this will help:

http://uponlinetraining.com/services.html" onclick="window.open(this.href);return false;

[cassiegose]

it's possible but you need to train like a madman each time you train

i was doing 9 sessions a week for that with a day off so 9 sessions in 6 days

maybe this will help:

http://uponlinetraining.com/services.html" onclick="window.open(this.href);return false;

Or madwoman in her case.