Read my post in "What Foods" thread, all the info in there mate but 13 stone as follows.

13x14=182x10=1820cals per day.... so to loose fat as follows,

Protein 50%=910/4= 227g per day
Carbs 35%=637/4= 159g per day
Fat 15%=273/9= 30g per day

Split the above into 6 small meals.


To gain muscle start with x15 & increase to x17 to check you are not gaining to much fat.
13x14=182x15=2730cals

Protein 30%
Carbs 50%
Fat 20%