Malakadang knows what he's talking about. I'm the same height and have just gone from 204 lbs. to 183 lbs. in ~45 days on my cut. So I'll let you know some details of my own diet. First I'll give you the basic idea, then I'll let you know my diet.
As Malakadang said, to lose weight you simply have to consume fewer Calories than you burn. To lose as much fat as possible, and retain as much muscle, include resistance training (usually weight lifting) with the correct nutrition ratios. A simple commonly suggested ratio is:
40% Protein | 40% Carbs | 20% Fat
This will give your body what it needs to retain muscle, have enough energy for intense workouts, and burn through fat. The more muscle you have, the more Calories your body will burn in any activity.
For your target weight, aim to get
at least 170g of Protein, 140g of Carbs and 95g of Fat daily
while remaining below your Calorie limit.
This is my diet. I know it's very strict so I don't expect everyone to be disciplined enough to follow it perfectly. It's just to give you an idea of what you should be eating and when to eat it. I eat around 2300 Calories daily. I do about 30 min of cardio 5 times per week and I lift weights 3-4 times per week.
Breakfast:
100g steel cut oats + 1/2 scoop whey protein + 1 cup 2% milk
2 cups of water
Lunch:
(3x per week)7 oz can of tuna + 2 Tbsp extra virgin olive oil + 1 Tbsp Balsamic Vinegar
(3x per week)7 oz boneless skinless chicken breast + 2 Tbsp extra virgin olive oil
(1x per week)8 oz lean beef steak
(everyday)2 cups of broccoli
(everyday)2 Tbsp natural peanut butter
(everyday)3 cups of water
Post-Workout:
2 scoops whey protein mixed with 2 cups of water
1 banana
Evening Snack:
2 whole eggs + 1 Tbsp extra virgin olive oil
2 cups of water
Before Bed:
1 cup plain greek yogurt + 1.5 scoops casein protein
My workout schedule is usually 2 days on, 1 day off 2 days on, 2 days off.
I break it down into 3 separate workouts that I rotate through.
Legs | Biceps + Shoulders + Back | Triceps + Chest
For some more info, you can read the bodybuilding.com nutrition forums. I also learned a lot from
www.trim-diet.com. Here's a decent list of
healthy weight loss foods
I know it is a long read, but I did a lot of research before starting my diet/fitness routine, and the results have been exactly as expected. Good luck with your goals!
