My current weight is 150
my BF% is 29
I do cardio 3 days week 30 min -1 hour at a moderate intensity
I do weights 3 days week
Monday full upper body
Wednesday full lower body
Friday full upper
rotate schedule the next week
I try to eat healthy complex cards, lower fat , and protein. I drink a protein shake 1-2 times a day. I watch my caloric intake. Not sure how many calories I need.
A good friend of mine (an ex-gf) was making very healthy food choices and exercising properly but saw no fat loss. Part of the reason was because she was already lean and trying to get a 6-pack (jsut for fun) and the less fat you have the harder it is to loose it.
The other part was that her caloric intake was simply too high. She had start COUNTING calories and keeping a food log. That means you need a k-word scale and most of your food has to be home cooked so you can controll tha calories.
As a rough estimate start at 12 times bodyweight (12x150=1800 for you). If no progress after 2 weeks got to 11xBW. If you reach 8xBW and still see no fat loss, your intake is higher then you think.
Another suggestion is to switch fro msteady state cardio to interval training. You will spend less time doing it and it will be more effective for fat loss. THe downside? It's hard. Do 2 minutes at low intensity then 1 minute at highest intensity you can sustain for that minute. Repeat this 5 times. Next session 6 times etc.