help needed PLEASE!!!!

splinter

100g of carbs was just something a friend of mine did and it worked, doesn't necessarily mean ya should do it. Perhaps bump it to 150-200g on a cut.

as fat boy said, do the search you'd be surprised how many questions have been asked and answered already.

gyppo12345

ok i really appreciate all your replies so far. can some one help me construct a diet that would help me eat clean and loose some bf, ok i can pretty much eat as and when, i train at about 5pm i use 90+ protein as a suppliment ans thats it, my diet to day is shocking just three meals a day, i like all meat apart from tuna unfortunatly, any questions will answer asap thanks again, forgot to mention will be training 5 days a week consisting of about an hour with heavy lifting, and doing unfuelled cardio upon waking up for 45 mins on a bike and will be doing this 6 days a week