Help please

[Deltasaurus]

im 20 5'9 185-190 14% bf i think im down from 207 20%bf but im having trouble getting really cut im now doing cardio one hour after each wokout i need some diet hepl can anyone plz past me a complete diet with marco's or something good enough to work with,my kcal requirement is about 2o00-2400 hundred i think i maybe re-feed once a week and ill cycle carbs i thikn too i just bought a food scale so i can stop guessing plz help me thanks a million

- aj

[Deltasaurus]

ok no replys what the cmon some one give me there in put

[abbot138]

Check your PM. No need to carb cycle just yet, you can still get down more without it.....Your calories are too low. Try this, 3100 calories, 350 carbs, 308 protein, 52 fat....You gotta put some work in yourself bro, no one is gonna lay out a diet for you, unless you want to pay me, lol. This should get you started tho, read the PM I sent you and read thru the first few pages of the Nark thread. You should be fine.