cutting help

[manmanman]

hey all, im currently at 85-86 kg.
5"11 male

i want to cut down to about 82-83 kg while maintaining muscle as much as possible
i am all natural, never cycled only 20 years old

im looking for a diet which will help me acheive my goals. any input is more than welcome.
thanks

p.s if it helps, i work 3-midnight most nights, so i wake up at 9am and gym 10-11.30/12

[BBrian]

If you want to maintain muscle, shorten the length of your workouts. After 1.5 to 2 hours, you're just tearing down your muscle to the point of catabolism, even if you are consuming carbs and protein during your workout, because it takes the body too much time to process nutrients for even that to be effective. As for the diet, read over the stickies - you'll probably find what you're looking for in there, or give us something to start with, i.e. post your current diet.

[manmanman]

Alright

9 am 4 weet bix with milk
10 am gym

11.30 post gym protein shake with egg whites and blueberries

2.30 tuna or chicken with oats

5. Protein shake with fruit and chicken sandiwxh


5.30

[manmanman]

7.15 rice cashews cranberries porterhouse


10.15 cottage cheese