goal is 2 lose 2 stones, but maintain musle that i have, not much but still dont want lose it, this is my diet below which ive construted can u plz pst any think u think i should change, it will b appreacited 4 the help recieved

8.00am - Cardio 30 min (300 calories burnt)
8.45am - 40g protein from whey BSN sytha 6, 40g carbs from oats drunk
11.15am - 40g protein from whey BSN sytha 6, 1 banana + handful mixed nuts
1.45pm - Chicken breast or tuna tin, 40g carbs from wholegrain rice + tables spoon udoc choice + green veg
4.15pm - As above
6:00pm - workout (which is best 2 follows? compund traing + 20min of cardio or a fat loss program + 20min cardio?  http://www.forums.british-bodybuilding.co.uk/m-1214765091/
7.15pm cnp pro recovery
7:35pm - BSN sytha 6 20 mins later
8:45pm chicken beast or tuna tin with 40g of broclli or mixed green veg  
11:00pm - protien shake BSN sytha 6 + green apple + udoc chocie or mixed nuts
11:30pm - sleep

cheers

Looks fine to me mate.. now kick some royal bloody a** in the gym and lets see some changes..

Only thing i would change is you can mix the protein powder with the pro recovery to have both after the gym..

m8 but the link above can u plz go 2 it 2 check which training i should follow: the compound or the fat loss program (this takes me 1:30 min 2 complete the weights + 30 min or cardio, so overall it takes me 2hrs about)