Can someone help me with a diet?

hey guys, i just got done bulki9ng up a little, ive decided i want to shred down. im not really interested in looking big. ive got some decent muscle. i want to show it of now. i just gained 20 pounds from a cycle, and instead of comming off im just going to keep going. Im looking to cut up. i weight 215 and im 6'. i have about 17% bf. im retaining some water. im going to run some eq and sustanon for about 12 weeks. what kind of diet should i try. im looking to get cut and maybe add some addition muscle. my body from the gym that does shows says you have to keep your protein up all day. he says i should eat protein every 2 hours. No sugar or fats. and keep the carbs to a minimum.

what do you guys think.

anybody

i need to fond some kind of diet to help with getting a cut 6 pack.... any suggestions......

There is no doubt that in order to rip up you must decrease your carb and calorie intake. The trick is doing this without loosing muscle. I would start off by lowering your calories slowly. If you do this drastically in one day you will feel like crap and loose muscle faster then you put it on. You need carbohydrates in your diet weather bulking or cutting, but when cutting its the types of carbs you eat and when you eat them. I would suggest that you stick with low glycemic carbs througout the day, these types of carbs are burned off as energy much easier by the body due to how slowly they absorb. This means you will not gain as much fat off of them. High glycemic carbs should be still consumed immediately after workouts to restore glycogen levels. After 5pm I would try to take out as much carbs as possible since your metabolism is slower at night and your not as active so carbs have a much greater chanve of storring as fat. Protein should bu very high on this type of diet in order to prevent catabolic phases throughout the day. This means at your weight I would consume 40grams of protein every 3hrs 5-6 times per day. On this type of diet it is strongly recommende that you eat 5-6 small meals per day in order to regulate your blood sugar levels, prevent catabolic phases, and to burn as much cal, carb, and fat as possible. I would also sugget that you begin to train on an empty stomach since your body will use the fat you have stored in your body as its fuel source. When doing cardio ruo around 60% of your maximum heart rate. At this rate you will burn fat, and not muscle. Do this for 1 month and you will lean out a LOT!!