Cutting

[trap23]

What's up guys,

I'm in need of some help with cutting. I'm new to the nutrition side of lifting .

Been training on and off 6 years. I say on and off due to work ups, field ops , and deployments.

I'm 23 years old
5'7 (67inches)
17% body fat
193 pounds

I train know that I'm getting out 5 times a week.
Monday:legs
Tuesday:shoulders/ cross fit
Wednesday:back and bi's
Thursday:chest and tris/cross fit
Friday:abs

I also runs atleast 4 times a week . 1.5 miles at a 11 minute mark.

I do cross fit 2 times a week

I eat kinda clean, like I said guys my nutrition is shitty and I really don't know what I'm doing.

Bfast: 2 whole eggs and oatmeal
Pre work out meal: protien shake
Post work out: protien shake/baked chicken/white rice/veggies
Dinner: chicken/ white rice/ veggies / or pasta.

I want to cut down to 12% body fat or lower .

Thanks in advance guys .

[VegasBody]

Look up at steroid .com diet
There are sample diets for cutting and bulking for beginners intermediate or pro