Ok Stu, I think you have done very well mate but there are a few things from the above you need to change to speed up the process in the correct manor.

No.1 You are not eating enough to boost your metabolism which in turn will burn calories along with your training programme. According to your weight I have put an eating plan based on your break times and as near as possible to the things you have listed. You calories are under and your protein intake is to low, it's all about calories mate at the end of the day whether putting on muscle or loosing fat weight! get the micronutrients in the correct ratios and you will see the results...Fact.

No.2 As said above you should increase the reps to 10-15 with less time in between sets, say 20-30secs, this will keep you heart rate elevated and give you more of cardio workout. You may need to drop the weight but keep the form and you will still be lifting a good total weight due to the higher reps. Then keep the cardio warm up at the start, but do your main cardio of around 20-30mins after your weight session, this will burn more FAT due to loosing most of your glycogen storage from the weight training. When doing the cardio try doing low intensity for 1-2min then almost flat out for 1-2mins then slow 1-2min and so on....you will fit more of a cardio workout in a shorter space of time and burn more calories than steady cardio. But take it easy at first and work your way up to longer times as this is HIT Training.."High Intesity Training" very good form of calorie burning but alot harder. Get one of the trainers down the gym to help you with the levels on the machines if you are not sure.

Now as said the following is worked out on your weight and to the times you stated above along with most of the foods you listed.

The main addition is the Whey Protein which you need to help you acheive your goals and maybe add a bit of muscle as well as shedding the FAT along the way, as said above your protein intake is very shy for what you are doing.

Don't worry about the figures this is just to show how it's all worked out.
Weight 16.5x14=231x10=2310kcals per day.
2310/40=924kcal/4=231g Protein
2310/40=924kcal/4=231g Carbs
2310/20=462kcal/9=51g Fat

So now we have the figures, we can work it out as follows.

1st figure is Protein, then Carbs & Fat

8.00
Multi vit-mineral Tab
2xWeetabix =4.4, 26, 0.8
400ml Skim milk with =13.2, 20, 0.4
1 Scoop Choc Whey and =22, 2, 1
blend in 30g Peanut butter & =8.1 , 3.6, 15
Pour over weetabix drink the rest.

10.00
Advantage Protein bar in
Chocolate & Hazelnut =19.4, 17.4, 12.2
3x Boiled eggs but discard
2 of the yokes =9, 1, 1
1 Pint of water

12.30
2xSlices of Burgen filled with =13, 24, 8
1xTin of tuna in brine or =25, 0, 0
80g turkey/chicken breast
2x Kiwi's = 0, 20, 0
1 Pint of water

3.00
Banana or Apple chopped & mixed with =1, 26, 0
150g Cottage Cheese =21, 5.2, 2.2
400ml Skim milk with =13.2, 20, 0.4
1 & half Scoop Whey =33, 3, 3
1 Pint of water

6.00 GYM 1HOUR

8.00
Grilled Chicken Breast with =25, 0, 0
spices added for flavour or
Salmon/Tuna/Lean meat.
90g Sweet Spud or =1.2, 21.3, 6.3
30g Brown rice/pasta
250g Frozen Veg =2, 18, 1
400ml Skim milk =13.2, 20, 0.4
1 Pint of water

Totals =223.7g, 227.5g, 51.7g

=2270.1kcals per day. making your metabolism a calorie burning machine!! That should sort ya out matey, just print it off and follow it couldn't be any easier.

Remember anything else passing your lips will be upping your calories, but have a day off where you can eat you fav foods with in reason.

Whey Protein can be brought from many sites, expect to pay around £30 for a 5lb tub which will last you over a month. Forget about all the other supplements you will see on the site, just start with the above plan is all you need and the multi-vit tab daily.

The Burgen and Advantage bars can both be found in Tesco's and you can add a little sugar free squash to the water if you wish. But no fizzy drinks even low cal ones.

1 more thing...3 sets of 40 cruches!!! do 3sets of 15-20.....but slow and nice and controlled would be better, see how they feel!

Hope all the above is clear Stu but if not just ask mate or pm.

P.S This is a one off for Stu, so please don't everyone request meal plans.