Need Help With a diet

[BLAZAY]

Can somebody help me construct a diet that is the best for my body.. Basically about 2 years ago i could not make any gains whatsoever .. I was about 130 pounds and had a very fast metabolism.. I still have a fast metabolism but with the 2 years of weight gainers ive gained alot of weight (190 lbs) (mostly muscle) and my bodyfat is about 16%.. I want my bodyfat to drop to atleast 8-10% and need help on coming up with a nice clean diet.. that has maybe worked for you guys..

Right now my routine is still heavy and i still lift to failure but I'm running every other day 1-1.5 miles (dont want to run to much that ill lose a significant amount of muscle) and the day between im doing abs.. I have also started drinking my protien shakes with water only and am not using milk anymore.. Thanks guys

 

[BLAZAY]

bump

 

[Jimbo15]

i've got a diet around 2700 cals, 260 g protien, 250 g carbs, 70g fat. it can easily be tweaked to lower carbs and up fats, which is better for cutting. let me know if ur interested and i'll email it to you, the file is too big to pm or post

 

[BLAZAY]

id like to take a look at it if you could.. Im open to any kind of suggestions..

 

[Johnny_Whoops]

Primo, can you email me the same??? Def like to take a peek.

 

[navigatorrs]

I would like to check it out also Please!!!!!