I am 35, 5'11" and 264 lbs. I have recently started working out again after taking 2 years off and gaining a lot of unwanted fat. i have been lifting 6 days a week and cardio 4 days. Im down to 264 from 280 but I feel like my diet is terrible and don't know where to start. My plan is to drop to 220 then do my first ph cycle of hdrol. I have read a ton on diets but have yet to get a solid plan. I'm dedicated to whatever I do just don't know what would be my best set up to still keep and gain muscle while losing body fat. I checked bmr but don't understand that either! Any help would be greatly appreciated! Don't really want a Diet as much as I want a lifestyle change for eating right and then a regimen for when i use the ph so I gain lean gains and lose body fat.