Can someone help me with a diet and workout plan?

[Titan91]

Im 5'8" barefoot and 160ibs (not sure on weight i got down and back up a lot) my goal weight is 145 ibs (i wrestle for my high school and need to cut a few pounds before season starts) can someone help me make a schedule on what to eat and what to do day by day to lose 20 ibs of fat? i think my current body fat % is somwhere around 10%-15% it was 10 during last season...so not sure about it right now. If anyone is willing to take the time to help me out i would really appreciate it.

 

[rikishi]

Im 5'8" barefoot and 160ibs (not sure on weight i got down and back up a lot) my goal weight is 145 ibs (i wrestle for my high school and need to cut a few pounds before season starts) can someone help me make a schedule on what to eat and what to do day by day to lose 20 ibs of fat? i think my current body fat % is somwhere around 10%-15% it was 10 during last season...so not sure about it right now. If anyone is willing to take the time to help me out i would really appreciate it.

Eat only lean meats and non starchy slow digesting carbs and find your maintenance calories and eat 800 calories less than your maintenance. Foods like chicken breast, vegetables, ezekiel bread, ect. Eat 5-7 times a day and try to eat every 2-3 hours.