Please advise for a fat loss diet.

[NOLOGY77]

Ok here are my stats, 1.78m height, 180pounds dont know the fat but i believe near 13.

I wake up 6 in the morning, go to the office 8, hit the gym 1 o clock, have lunch 2.30, go home around 6 and sleep around 11.

Can someone post me an example diet plan what to eat and when in this time schedule beacuse i am cofused. I am working out 3 times per week, cardio 2 times per week for 1 hour each time.


Can you please help me with this?
Just a sample to see if i am walking in the right path

 

[chesty]

Ckd diet. I have some posts with a sample menu on the body building journal forum. I'll repose here later tonight.

 

[chesty]

Sample meal plan.

Diet: CKD
Example menu:

breakfast: 2 egss, 3 pieces of bacon, 3 sausages,
meal: 56 gms Protein 2 tablespoons oil mixture
meal: 4-6 oz roast, carrots, celery, 2 tablespoons oil
gym
56 gms of Protein
last meal: leaf lettuce, tuna/taco meat (chicken or beef), 2tablespoons oil mixture, balsamic vinaigrette

Drink water/coffee during day or diet coke

take 1-2 chromium picolinate, serving of magnesium and calcium citrate, 1 potassium.

I do this for 6 days straight (all days I work out)

Day 7:
replace some fats with simpler carbs. Sometimes skittles or runts or gobstoppers or koolaid and either a couple slices of pizza or a serving of spaghetti and meatballs with Parmesan/Ramona cheese, but do not exceed total number of allowed calories for the day and maintain 200 gms of Protein per day.