Need to drop bf and calorie intake, but confused

[new231]

I have been natural for most of the past two years. I currently weight 210 with a bf% of 20. Since I have been bulking these past two years I have consumed approximately 5000 calories a day to put on my muscle mass. I am happy with my size but would like to drop the bf and lose the love handles. I can see my top four abs, but the waist line is not good.

These 5000 calories come from six meals a day and I get around 400 grams of protein, 600 grams of carbs, and 200 grams of good fat each day. At this point I want to drop the bf% in half and I don't mind if I lose some muscle.

I workout 5 times a week and do no cardio. Can someone give me an approximation of how many calories I should eat a day to drop the bf% in half and give me a breakdown of the amounts of protein, carbs, and fat I should take in.

I will start to do cardio in the morning before breakfast and another session in the evening if necessary. And one last thing: I go to bed around one in the morning so what should be the last time I eat a meal and should I avoid all carbs after a certain hour. Thanks in advance.

[trip]

One lb. = 3,500 calories
10% BF at 210 lbs. = 21 lbs.
like 76,000 calories

Per you references you are really eating 5,800 calories.
400 g prot. = 1,600 cal
600 g carb = 2,400 cal
200 g fat = 1,800 cal

Suggestions:

1. Only do AM cardio, if your not use to it, you will overtrain, keep your weight schedule whatever it is

2. Keep protein the same

3. Drop 100 g's of fat a day = 900 cals

4. Drop 200 g's of carbs a day = 800 cals

5. No carbs after 6 pm

6. watch sodium intake, try and keep it less than 2,000 mg/day

Total now 4,100 cals, so you're taking 1,800 less a day, every two days that should be a lb. , then add in about 300 extra cals for cardio and you have some extra.

Try that for two weeks, 14 days, should lose about 8-10 lbs., some of it, most likely 1/2 or so will be water weight from the less carbs.

Also, try and do complex carbs, rice, oats, bran, veggies, if you can stay away from bread, pasta, anything white, that just gets converted directly too sugar, which helps store fat.

If you make it two weeks slowly drop 50 g' sof carbs a day per week until you reach your goal.

Good Luck