need help with diet please

[adam12kyle12]

i am 32 5ft 10 180lbs with 20% bf i workout 6x week and 6x week cardio for 45mins can someone give me a good diet plan types of food amounts of each and times to eat i would like to get my bf down to 10% and not lose any size sorry i dont know what my BMR and TDEE is but here is a meal plan i saw online and let me know if this is a good plan or if u can give me a better one please do thankyou

first meal 700am
8oz oatmeal
0.61 skim milk
0.21 orange juice
3oz grapes

2nd meal 1030am
4oz whole wheat bread
4oz cheese 12% fat
0.51 skim milk
1 banana

3rd meal 200pm
8oz brown rice
10oz turkey
5oz of vetegables

4th meal 530pm
5 whole eggs
16oz baked potatoe
mixed salad

5th meal 900pm
7oz cottage cheese
4oz whole wheat bread
4oz apple
1oz peanutbutter
0.21 orange juice


i take amin acids 3x day drink N.O. Explode before workout and drink protien shake in the morning and right after a workout also take glutimean tablets do i need to be taking theese suppliments or do they not help much ? please help thankyou

[johnq]

read the sticky on top of the page third thread down "how to cut by rambo" alot good info in there.

that diet you typed is not the best.

[energizer bunny]

http://forums.steroid.com/showthread.php?t=323516

watch these vids...great information..and easy to understand..