Couple of questions

*cracks knuckles*

1.  1g/lb is fairly high.  Most would recommend 0.8g/lb of lean body weight. So 120-130 should be ideal for you.

2.  Flax isn't necessary.  He recommends it because of how many omega-3 fatty acids they have.  These acids compliment muscle growth and generally improve your health overall.  You can also find these in fish & nuts and stuff like that.  Caffeine is a great supplement because it will give you energy for your workout.  It enables you to give 100% (sometimes even 110%) so you get maximum gains. Caffeine does not add to muscle growth.

3.  The muscle exercises will count as strenuous activity if you're doing below 20 reps (and working at it!).  Anything above that and you're not really putting an effort into it.  The cycling counts only if it gets your heart rate up to about 60+% of your maximum heart rate.  Also, maximum hear rate = 220 - (your age).

4.  If you want to lose fat, make sure to do cardio and to eat below your TDEE.  Scooby's calculator will show your TDEE.  eating 500kcal below your TDEE every day will result in about a lb of fat lost per week.  For your body composition I would suggest about 200-300 kcal below your TDEE per day.  You'll lose weight gradually and can tailor it accordingly.

5.  Pretty much the calorie count is the most important.  Since you're trying to lose a little weight follow what I said in #4.  Make sure to get the right amount of protein during the day (as told in #1) and try to space out your eating to 4-6 meals a day.  As for carbs, depends on when you eat them.  Eat complex carbs in the morning, for energy all day, and avoid eating them before bed.  Pasta, oatmeal, etc.  Eat simple carbs before a workout or for some energy.  Ex: fruits, and simple sugars.

You should try to keep your fat low, but honestly it isn't a life or death situation.  Just pay attention to calorie intake, eat 4-6 meals a day, keep the recommended protein intake, and do your cardio. You should be good.

Too much protein is not going to be a problem as long as your not consuming too many calories in the process. On a side note your body can only consume a limited amount of protein in one sitting so save some of that chicken breast for a snack tomorrow. Trying eating more vegetables instead to get full.

for your 2nd question scooby means.

if u eat alot of choc, chips, crisps, icecream.....  and all that crap you are eating, you wont gain muscle (you may lose weight) but you will mostly likely gain fat and lose muscle depending on your cardio etc.

I don't know much about nutrition as I myself had a lot of questions but I'll try to answer:

1) Kcal = kilocalorie.

2) I think that you have to eat as much nutritional and good foods as you can. If you eat a hamburger, you can stay under your kcal limit per meal but you don't get any vitamins and other stuff your body needs. It'll also give you a lot of fat. Your meals are not ony limited in kcal but also in fat. That means it'll have to be a small hamburger to stay under your kcal and fat limit, which means you'll still be hungry. + you won't have the needed nutritious substances for your body.

3)If you compare a diet coke with a normal coke you'll see that a diet coke is better. If you compare a diet coke with water you'll see that water is the best. What I'm trying to say is that diet food is better then normal food with sugar but it's even better to not eat that stuff at all.

Again: I'm not an expert, I can only say what I know from the little experience I have.

You can't have both?

If you want better results you do one or the other. If you're trying to bulk up the .8g per pound recommendation is pretty bad. Protein intake should be around 1g-1.5g per pound, I find I don't grow on 1g. If you want to cut down then .8 is fine.

Count all of it. Peas, quinoa, and many other veggies or grains also have protein in them. Spinach too.