need help cutting

[dannyeff]

i was sitting at 182 in january, went on the scales and now im 170. my weights keep shooting up but iv never really dieted?? odd run in the morning but thats it. now i actually want to cut and need a diet. hoping to cut to 155 longterm. in 4 weeks 6 pounds would be nice but would really like to get ripped and keep muscle. im working out on monday tuesday, thursday sat. chest tris, back bi's n sholders. just need the diet to get those abs. dont have a proper diet just eat wen hungry. this is what i need

thanks for all help