Help me lose 10 pounds

[OKCity]

Hey guys trying to see if someone is up to giving me a detailed weight loss food plan. I'm pretty disciplined so its not hard for me to stick to something. I find it easier to know exactly what to eat vs trying to count calories and carbs.

If there is something that you have post it up. I'm not z picky eater. I'm 6 ft bout 195 at about 12-13% bf. want to loose some extra weight. Thx

[JohnnyVegas]

Any idea what your target calories are?

[OKCity]

Any idea what your target calories are?

I want it to be a healthy target. Somewhere around 13-1400. It can be adjusted but its not like I'm trying to just loose this 10 pounds by the end if the week ya know.

I got pretty good cardio regimen I run 2-3 miles Monday and Fridays Wednesdays are about 4-4.5. Mon and fri are pretty good pace bout 7.5 min mile where at Wednesdays are at about 32-34 min total. I lift mon-fri.

[digsy1983]

read stickies at top of nutrition forum page,
dieting 101 : cutting
unofficial how to cut

these will put you in good stead for dropping a bit of bodyfat.

[cherrydrpepper]

Like digsy1983 said read the sticky. Here I copied the meal plan in case your mouse broked

Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

*Reminder: This is a PRIMER. It’s not mean to be comprehensive.