Diet help!!

[LiftedAV]

Hey guys,

Ive been following for a few years, this is my first post!

Age: 22
BF %: 15-18
Height: 6 foot
Weight: 215
Neck: 18"
Waist: 37"
Biceps: 16"

Goals: Lose belly fat and gain muscle

I know its kind of generic, but not sure how in depth to go

Average workout:
Gym- 3-5 times a week
Cardio- Biking EOD, Military PT every day

I have done one cycle of Winny inject, then a cycle of Winny pills and inject Test Prop. I just ordered Sustanon , but haven't started. I take the common "Animal Pak," protein, and other normal supplements.

I don't know much about diet, I eat health (lots of chicken, quinoa, brown rice, lean beef etc...) but I really need a specific day by day diet that will help lose fat but build muscle.

When I was on my last cycles I ate:
Meal 1: 3 to 4 hard boiled eggs and 1 fruit (apple, banana, peach, grapefruit)
Substitutes: oatmeal, special k cereal, or protein shake
Meal 2: protein bar or a fruit
Meal 3: salad and quinoa
Substitute: protein shake, quinoa, chicken breast, or another lean meat
Meal 4: protein bar or shake (or a fruit)
Meal 5: 1 lean meat with minimal sauce, 1 vegetable, and portion of rice
Meal 6: Casein protein shake (right before bed)

With this I felt better and saw muscle gains, but not much Body Fat lose (1-2% in 6 weeks each)

Any nutrition guys out there that can help??

Thanks!!

[MickeyKnox]

Establish your TDEE and reduce your cals by 3-500cals while maintaining high protein and moderate fats and carbs. That's the short answer.

Have you researched diets?

[LiftedAV]

Establish your TDEE and reduce your cals by 3-500cals while maintaining high protein and moderate fats and carbs. That's the short answer.

Have you researched diets?

MickeyKnox thanks! I have researched various fiets but to be honest there are so many out there its hard to say which is right. I'm hoping to find some tried and true diets (specific food plans) that have worked for people similar to me.

Through talking to a buddy who has done sus he says eat as much health food as possible, but I'd hate to pack on more fat.

Sus came in today but I haven't started, wanna hammer out the details first!