CUTTING DIET

[crash]

hey guys
i am 5'-9", weigh bout 220 have approx. 17% bf. i'm been lifting for 10 years. just want to cut up alittle for summer. i'm alittle confused bout a cutting diet. i do 3 days cardio for 20 mins. i eat pretty lean now, balanced diet. i try to get around 250 grms of protein, 250 grms of carbs. if i eat less carbs say around 100 i feel flat and no energy.
if anyone has a diet that would give me a good start i would be grateful. thanks in advance.

[BigWilly]

I can't go into detail right now, no time...

but for you I would say UP the cardio to 5 days week. if you do high intensity cardio 20 min. is fine...but it has to be HIGH intensity. If not, you need 40-60 min. each session.

drop the carbs to 200g day. make sure it is complex carbs for the most part.

up the protein to 300g day.

BW