Need Help

[kingj]

Whats up guys and gals, I havnt posted in the nutrition section much and it is about time I did so here goes, I am currently 6foot 205lbs at about 12.5-13% bf, I dont keep much of any diet except I drink my protein 3 times a day and keep a good work out plan. I have set a goal for myself to get to 5% bf, I'm not trying to compete or anything its just a goal I have set so I have something to work towards, was hoping some of you could post some diet ideas or atleast some meal ideas that I should be eating or not eating.
Thanks.

[coffee-guy]

What's your outline look like...

[kingj]

no outline really

[kingj]

I take it I'm not gettin any help on this one.

[FitnessBrat]

Well what exactly are you wanting - someone to write an entire diet for you?

5% just for the heck of it? That's a little extreme....

Are you at least aware of what protein/carbs/fats you should/should not be eating?

[kingj]

I just set it there I thought it would be a good goal to have, I am pretty clueless when it comes to diet, for the most part I have just been tryin to gain weight and I usually stay pretty lean so I have never paid much attention. I'm looking to get whatever info I can.

[wnabeabeast]

I was doing the usuall chicken rice veggies diet for the longest time, but what helped me most was the carb manuipilation diet.
Baically it starts Sunday with carb loading. i.e: 2 grams of complex carbs per pound of your body weight and 1 grams of protein.
After that...Mon, Tue, Wed. Up the protein to 2 grams per pound of your body weight and drop the carbs to 50 grams a day which is taken only after your workout in a simple carb form in your post workout drink.
Thu, Fri and Sat, bring your protein intake down to 1.5gr and up your carb intake to 150 grams for the day. Which again 100grams comes from complex carbs and 50 comes from your post workout protein shake.
I know this may sound bit too complicated but it was the easiest diet I've done and thanks to the sunday carbload days I stayed sane during my diet. And the best part is it works, you can see my progress in last a few months.

[kingj]

Could you post a typical weeks diet you would run please?