[LiveFromThe781]

so start logging your calories, right down everything you eat, the amount of calories, and what the macros are

for example, 1 chicken patty 210 calories, 21 grams protein, 10 grams fat, 0 grams carb

do that for a week and see what your avg. daily caloric intake is then drop it by 500 and use that for your new daily intake. so if you take in 3000 calories a day drop it to 2500 and see how that goes. after 500 maybe start dropping from 100-250 cals so from 2500 daily to 2250 daily and then just slowly lower it until youre at the weight you want.

also just eat clean, eliminate starchy foods and sugar and keep your protein intake higher than your carb/fat intake for cutting. maybe something like 60/20/20
or 70/10/20

check out t-nation, they have an entire physique clinic which you may be able to follow and make use of. plus theres a lot of knowledgeable people there who know way more than any of us on RM.