Quick advice for fat loss/muscle preservation or gaining diet

[thewolf49]

Hey guys, real quick, I'm 5' 10" and about 195 lbs, probably 18% bf. I'm trying to work my way back down to where I used to be and just wondered if anyone could give me some quick advice as to what amount of calories I should be consuming and what ratio of macronutrients. Timing of nutrients and workout vs non-workout day suggestions would be awesome. This is to shed fat and maintain or maybe even build muscle. Any input would be greatly appreciated. I will be running the following stack also:

PES Anabeta
PES ERASE
PES Shift
Athletix Titanium

Along with the essentials...

Thanks again

[thewolf49]

Nothing?

[thewolf49]

Come on guys nothing at all?

[ZiR RED]

Based on the limited background information you provided, I can recommend this:

Eat less, exercise more.

[number2]

eat like 400 calories over your maintenance but clean. there is a calculator to help you find a good starting point on your maintenance calories if you know your lean body mass, on a popular bodybuilding website. I dont know if im allowed to give a link, but you should get the picture pm me if you dont.