diet help

[bitsmall]

hey guys looking for some straight advice just finished a course and discussed bf% in another forum mines to high at around 19% ive always been of the beleif just eat loads of everythin protein carbs etc but after much reading i see this is not always the case was just wondering if anyone had a simple diet to reduce bf% without compromising my muscle mass i know it sounds silly but i really wanna get this right all suggestions welcome
thankyou

[tbody66]

Read the stickies about dieting for an overall understanding. Since you have started a thread here I will tell you how to make the most of your time here and take advantage of all of the knowledgable members who are willing to assist you through your transformation process.

State your stats age/ht/wt/bf%
Post pictures
Post your specific diet, what you eat every minute of the day and break the food down into it's macro-nutrient totals
Post your workout routine with specific exercises/sets/reps/poundages
State your exact goals and the desired time-frame to acheive them!

Welcome to the boards and best of luck to you.

[bitsmall]

hi thanks for getting back to me im 31 6ft 217lb

up at 530am 4 whole eggs 4 wheetabix

830 protein shake

1130 good portion rice 150g chicken

2.30 protein shake

5.30 pw 3 wheetabix protein shake

post w recovery shake

hour later tin of tuna good portion of pasta

just before bed around 10ish shake with water

i nwork out quiet late in the day i work 12hour shifts so try to get in 3-4 sessions a week 1.5-2hours usual set up chest trys, back bys ,shoulders, legs my cardio is mostly bag work at front of session to warm up but mostly cycling because i drive for a livin i cycle everywhere else home work gym chest and trys is bench 4 sets of 10 peekin at 95-100kg incline dumbell press 4 sets of 10 flies 4 sets of 10 crossovers 4 sets of 10 skull crushers and cable pull downs back t-bar rows wide narrow grip pull downs seated rows arms preacher curls ez bar curls dumbell curls shoulders seated presses dumbell or bar side raises front raises cable raises legs squats curls hamstring curls calf raises always aim to train to failure and as heavy as i can depending on fatigue time scale im in no rush may do another course next march till then nice and natural the reason i ask for simple is i drive all day so food has to be prepared night before

[bitsmall]

huh just replied in depth and it dissapeared when i posted said waiting for moderator to approve???