Diet help please

[Myfortress]

I am a track runner and a soccer player so i rely on being wicked fast on my feet. I want to be shreded and lean and weigh very light but stiill have muscle.

Stats = 6ft height, weight = 165, 15 - 19 percent body fat.

Goal = weight = 135, 7 percent body fat.

Diet help please. Everything i do is crap without a excellant diet. Can you help me set something up and tell me what i should intake in one day for calories.

 

[korky]

Follow the paleo diet. Lean meats with every meal, fruits and vegetables, nuts and seeds.

Stay away from bread. Decrease the carb intake as much as possible but still maintain energy level. As you decrease carbs increase fat intake. Fats ( almonds, olive oil etc.)