is my diet good enough?

I've had a look at your food Diary I would change a few things personally

* eat breakfast
*eat way more veggies and fruit
* drink more water

*cut back on processed food
*cut back on bread ideas

do some more exercise,walk in your lunch time or after school or work, if you cant find the time, you can do little things like park the car farther away, take the stair, get off the bus one stop earlier, start out small even if you choose to do 10mins 5 times a week. when you go to the bathroom take the long way there and back

I hope this helps

Well to start with you eat less than I do which is an issue. I am a woman and 42..you are a young 18 year old man...eat more food.

To hit your goals you need to eat more protien and start lifting now.

The reason you haven't lost what you feel you should have in BF% is because you are losing muscle mass...

weigh your food, do resistence training and get at least 1800 calories a day net and at least 130g of protien a day.

It's impossible to tell if specific foods are good for the individual person.

Drive protein as high as you can.
Slightly lower carbs.
Eat essential fats.
Lift weights.
Sleep.
Walk.

BMR 1700 is actually pretty high.
Multiply that by 1.6 and you will get mathematically close to TDEE (no taking into account sleep, hormonal profile, vitamin D, blood magnesium levels etc etc....)

IMO you'd probably be well off to start at 2000 a day.
Ad 20-50 cals per day till you maintain weight then slowly gain.
Dial back carbs, increase protein.

Just to give you a good idea of how vastly different caloric intakes can be.
I'm 5'6" 140lbs and I maintain my current weight at 2600calories.
Jfrankic is 168lbs and maintains at 2900calories.
TheDean1td1 is 530lbs and maintains at 3600calories.

dial in your personal numbers by starting at a moderate deficit from calculated TDEE and slowly work your way up.
Train 3-4x a week with weights.
When you start gaining scale weight, measure fat and composition and adjust from that point.

Do you know what BMR means? It is Basal Metabolic Rate.

This is the amount of calories they would feed you if you were in a coma, just for operation of your brain, heart, lungs, breathing, and other organ functions to keep you alive.

Once you get out of bed, you are burning more than that. All together, what you burn just living and everything else you do in a day is TDEE.

Eat above BMR but below TDEE to lose weight.

Well the thing is that i am in Golds Gym - http://en.wikipedia.org/wiki/Gold's_Gym

They make my schedule for gyming as per my body composition, i dont think they will leme alter

but still

its like almost same as ndj1979 recommed

@DAN well i do know that weight is nothin but just a number

but am more afraid of gettin bulky...like hugh chest and lookin hugh,..like this from never back down...

So i thought it wud b great to lose weight and then going for that...wt say?

and plus i dont understand how much should i eat cal, carbs, protiens & fats..

This guy in the picture got that way by training in very specific rep ranges.
Your goal is called myofibrilar hypertrophy.
The program setup by njd1979 is perfect for you with this programming:

Week 1

(Lighter lifting)
Rest 1.5-3 mins between sets

Monday - chest/arms 5x5 (bench press or DB pullovers, chin ups)
tuesday - cardio HIIT 10 mins: 30sec sprints with 90sec cool downs.
wens - legs 5x5 (Squats only day) you can add bodyweight squats as a finisher. shoot for 100 reps.
thurs - cardio/whatever HIIT 10 mins: 30sec sprints with 90sec cool downs.
friday - back/shoulders 5x5 (Deadlift, Overhead press or barbell jammer press)
sat/sunday - whatever you want... Rest day!

Week 2

(Heavier weight)
Rest 3-5 mins per set

Monday - chest/arms 5x3
tuesday - cardio HIIT 10 mins: 30sec sprints with 90sec cool downs.
wens - legs 5x3 (Squats only day) you can add bodyweight squats as a finisher. shoot for 100 reps.
thurs - cardio/whatever HIIT 10 mins: 30sec sprints with 90sec cool downs.
friday - back/shoulders 5x3 (Deadlift, Overhead press or barbell jammer press)
sat/sunday - whatever you want... Rest day!

Week 3

(Max weight)
Rest 7 mins per set

Monday - chest/arms 3x1
tuesday - cardio HIIT 10 mins: 30sec sprints with 90sec cool downs.
wens - legs 3x1 (Squats only day) you can add bodyweight squats as a finisher. shoot for 100 reps.
thurs - cardio/whatever HIIT 10 mins: 30sec sprints with 90sec cool downs.
friday - back/shoulders 3x1 (Deadlift, Overhead press or barbell jammer press)
sat/sunday - whatever you want... Rest day!

Week 4

(Deload at 30-50% max 1RM)
Rest 30seconds-60seconds per set and have a trashcan ready incase you puke!

Monday - chest/arms 10x10
tuesday - cardio HIIT 10 mins: 30sec sprints with 90sec cool downs.
wens - legs 10x10 (Squats only day) you can add bodyweight squats as a finisher. shoot for 100 reps.
thurs - cardio/whatever HIIT 10 mins: 30sec sprints with 90sec cool downs.
friday - back/shoulders 10x10 (Deadlift, Overhead press or barbell jammer press)
sat/sunday - whatever you want... Rest day!

Week 5 is week 1.

With this type of programming you'll be working the central nervous system to give higher strength output.
You aren't going for reps!
You're going for strength!
As the weeks progress, you add weight so you can just squeak out the last rep without sacrificing form.
If you have bad form, you'll pay for it at some point with an injury or worn out joints.
Week 4 is the deload week and you'll work on lactic acid threshold, speed, sticking point, etc...
You can see where having a good trainer would come in handy?
Even if they simply teach you the moves with perfect form so you can do the program on your own?

At your age you should be able to get the unneeded fat off and build some dense muscle!
Think Bruce Lee and not the guy you posted.

I am assuming you are Indian? I am sure people are assuming you are eating processed foods because the food is so high in sodium.

I promise you that dosas are way more calories than what you think on here, unless you entered the ingredients from your own recipe.

I found while living in India the food is oil rich and carb heavy. I had a hard time getting enough protein, that could be your problem.

You are not eating naan with your curry? Good for you, that stuff is hard to resist.

I also recommend eating breakfast and drinking more water.

What part of India? I live in Chennai when I go to India.

How long have you been doing this? Monitor your food intake and keep logging and continue with your program - reducing body fat and building lean muscle mass takes time - you won't get big and bulky unless that is the program you do - stick with a program that continues to challenge you - again everything takes TIME it won't happen in a few months - but great success so far! :flowerforyou:

Honestly do consider the advice that's been posted some of these people have been at it for a long time - strength training will result in a fit and lean body - yes more muscle but not necessarily big bulky ones like you are referring to. As for your program - you pay for your membership and if you present a program you want to do they should accommodate you not restrict you to their program.

Low body fat is from nutrition.
Impossible to give time to goal because we don't know how well you sleep.
We don't know your digestive enzymes.
We don't know how well your gut works.
We don't know your blood work: i.e. bit D, testosterone, estrogen etc....

Best piece of advice is to clean up your nutrition.
Eat high carbs or starches around lifting.

Lift heavy for dense muscle "not bulky".

Only lift 2-4x a week and give yourself about 30mins a week of HIIT intervals on off days.
So 3 10min bouts should do your body good.
30 second sprints followed by 90 seconds rest.

;D