Northernbelle gave you great advice I won't cut into her advice. Just a note on you're diet though. I think you have the right idea, ut do not otally cut out fruit. Fruit is your friend, just keep an eye out not to over do it. I have been low carbing (not as in Atkins, but low carb as opposed to the normal American diet) . I rarely eat bread or pasta, or starchy vegetables, but keep in mind carbs are not bad. You need them. My rule of thumb is to keep them from fibrous sources, and if you stuck to green beans, cabbage, cauliflour, salads, etc, you would have to eat truck loads to keep up the percentages you stated. Thats where fruit comes in. yes, they can be a bit heavy in carbs and sugar, but most are low GI, and full of fiber. Meaning, eat a pece to get your carb % up, and you will find it goes a long way and will keep your energy up. Also, don't forget legumes; beans, peas, etc. They're great too. Yes, heavy in carbs, but again, they;re fibrous, and fairly low GI, and when used in moderation, are great. Portion control applies to both.
Eat your fruits, do not drink them is another good rule. Granted, a small glass of juice in the morning, when your body can best accept it (or after a workout) is a pretty good idea, just don't get caught in the trap that most parents do, and that is having their kids drink juice instead of water throughout the day. No wonder the US has a child obesity problem. Juice and colas all day long.