When I really have to focus on weight loss, I take it down to numbers. What I've done is I took the time to calculate my basal metabolic rate. I used one of the many on line BMR calculators to determine this. Here's a link for one of them: http://www.bmi-calculator.net/bmr-calculator/ but all you need to do is type basal metabolic rate in the search bar and you'll find plenty.
The next thing that I do is go over my training regimen and try to break down the caloric consumption of each activity and also all the the stuff that I do when I'm not training. Again, you can go on line to find tools to help you with this. Bodybuilding.com actually has a pretty good calories burned tool at http://www.bodybuilding.com/fun/calo...l=0&order=NAME
This can get a little time consuming but once you've calculated up how many calories you burn with all the different activities you do during the day, add it to your BMR. This will give you an idea of how many calories you burn. Once you have this information, you are better set to put together a meal plan for yourself. If you are not sure about food quantity or how many calories are in certain foods, I recommend CalorieKing as a calorie counting tool http://www.calorieking.com/foods/
Just follow the food pyramid to make sure you balance your food groups and nutrients properly and allow yourself just a little bit more protein since you are training and will probably need a little more than someone who is not active.
Remember that it's better to eat several small meals a day than 3 big ones.
Hope this helps and good luck. Also listen to Hitmandonny. If you burn off too much of your weight or do it too fast, you'll feel weak and crappy. Then there really won't be much point to having a 6-pack if you're too worn out to do anything with 'em.