Help needed with cutting diet

[kid dynamite]

I read through the cutting diet on this forum and it sounds like something that I have done before. I have used the body for life diet at one point. I know that everyone here flames that diet but it was easy to follow as I had a very hectic job at that time had me out of town 4 of the five weekdays.

Anyways, the BFL diet produce good results for me but I really want to hunker down and make a real go at getting super lean and cut.

I am 5'10 215 pounds. I dont know my body fat but I should be at maybe around 18 percent or so. I have let myself go in the last year or so.

My questions relate to the amount of chicken breast, beef, and fish that one should eat. The post was very informative but it didnt go into ounces.

How many ounces of chicken breast, beef, fish, or how many egg whites should someone like me eat when I need to take down proteins?

thanks to everyone in advance.

[kid dynamite]

After I posted this I stumbled upon Milos Sarcevs video on this forum. I think that just answered all my questions. What an amazing video!