165 need to drop to 150!

[dicedgunz]

alright i have a few questions. i'm at 165 now. i need to get down to about 150-152 at that weight i can run like a fucking gazelle. i'm on all endurance and cardio and own body weight exercises now. i quit lifting weights for the time being. my questions are how many calories should i take in, whats best to keep energy levels up and below is what i usually eat. but not sure how to place meals and what time for best results i usually wake up at 4 am. and go to bed around 11-12 usually. heres things i like to eat. hopefully someone can help me create a structure to follow....thanks

hard boiled eggs (usually eat 2 whole for every 5-6 then just whites)
brown rice
wild rice
turkey sandwhiches with pickel mustard and no fat cheese
chicken breast
spiniach salad with peppers/cucs/and about 1teaspoon of italiain
protein shakes
any steamed veggies/or any fruit
i drink tea but dont add my own sugar
sometimes i'll kill a red bull in the morning
1 gallon atleast of water a day

thats what i usually consume during a day. i need to come up with how much i should consume and how many calories i should take in a day to drop down to 150ish. then from tehre i will worry about lean mass. i'm 5'7". any help would be appreciated.

diced

 

[dicedgunz]

hello hello is there anybody oooooooooooout there!!??

 

[Stryc-9]

While nothing is cut and dry, at you present weight you could eat somewhere in the range of 1900-2200 calories per day and drop weight. Indeed, it depends on many variables (genetics, activity level, etc.,).

One route to take would be the following: Set protein at 1g per pound of body-weight; shoot for 65-75g of healthy fat per day; and fill in the rest with clean, low GI carb sources.

As for establishing structure, many people seem to have success consuming carb/protein meals earlier on in the day and switch over to protein/fat meals in the evening. Nothing is written in stone however, and you should plan your nutrition around workouts as necessary. Try to eat a meal every two to three hours if possible (which will obviously mean adjusting portions to ensure that you are not eating over your maintenance calories levels).