Hi, I'm new to this forum.
I'm 6"2, 220lbs, with around 18% BF, I train 3x a week and cardio 2x a week.
I've done a bit of researching and worked out that my maintenance calories is set at around 2850, and for weight loss I'm aiming for around 2250.
I'm aiming to get 285g of protein, 170g of carbs & 110g of fat.
My problem is I don't know how to put all this into a diet, can anyone offer any help or maybe a basic diet that I can use as a guideline and alter to suit my needs. I'm aiming to get down to 190lbs and lower my BF% as much as possible.
At the moment I'm just taking multivitamins and fish oils.