So first off you need to be doing over an hour of cardio every day. At 32% bf your obese. I'd recommend gettig on a bike for 1 hr right after drinking a protein shake first thing in the morning followed by 30 minutes jogging up hill. follow with 1 cup of yougart and a protein shake. 3 hrs later protein shake. Lunch = steamed vegies and protein shake. 3 hrs later protein shake. light dinner with meat and steamed fresh vegies.
Keep in mind high protein low carb calorie restriction. 1200 cals a day is high when cutting. Drink lots of water.
Protein Shakes should have non flavored metamucel added for fiber. ( it will make a big difference )