Can someone give me a sample diet. Im 45 6ft1 220. Body fat is 20%. Have gear to start first cycle ever which will be test only. Through other member I now know I need to lower my bf%. Before I start. Backround is .....I was 300 lbs. Lost it by doing 1000 cals a day and 6days a week in the gym. Strength trained every day and 45min of cardio. Lost 80lbs and 8 inches of my waist. Members said the diet I was on is awful. So I turn to the members on this thread for help. I thought it was simple........lol. burn more cals than you take in=fat loss. Didnt know how wrong I was . Would realky like a sample diet that will help me drop bf% the right and healthy way. Thank you for the help