need diet help

[monster]

I'm at 16 percent body fat and I want to get under 10 is there any specific diets that can help me like a carb cycle I'm 196 LB's how how much cardio should I do I like stearmaster

[rmkicks]

Just knowing the info your provided, give this a try for 6 weeks. Monitor after each week and adjust calories as needed. Start out with 30 min of cardio right after your workouts, keeping your heart rate at 135 bpm. Monitor cardio and add 5 min per week as needed. I'm no dietician or personal trainer, just trying to help out a brother!!!!
BREAKFAST OPTIONS

option 1
1 Whole Egg	3/4 Cup Egg Whites	1/2 Raw Oats	1/2 Cup Fresh Berries
option 2
6 Egg Whites	1 Whole Egg	2 Slices Ezekiel Bread	1/2 Grapefruit
option 3
6 Egg Whites	1 Whole Egg	1/2 Cup Brown Rice	1 Small Apple

SNACK ONE OPTIONS

option 1
25 Grams Whey Protein	1 Cup Unsweetened Almond Milk	1 Tablespoon Almond Butter
option 2
8 Ounces Non-Fat Greek Yogurt	1/4 Cup Raw Almonds

LUNCH OPTIONS

option 1
5 Ounces Grilled Chicken	1 Cup Steamed Broccoli	1/2 Cup Mashed Sweet Potato	1/2 Tablespoon Olive Oil & Vinegar (optional dressing)
option 2
4 Ounces Low Sodium Turkey	2 Slices Ezekiel Bread	1/8 Cup Walnuts	Tomato/Spinach (add on to sandwich)
option 3
5 Ounces Tuna Fish	3 Ounces Yams or Sweet Potato	1 Cup Green Beans

SNACK TWO OPTIONS

option 1
25 Grams Whey Protein	1 Cup Unsweetened Coconut Milk	2 Teaspoons Flax Oil
option 2
1/4 Cup Hummus	1 Whole Hard-Boiled Egg	1/4 Sliced Cucumber

DINNER OPTIONS

option 1
5 Ounces Lean White Tilapia	2 Cups Kale Salds with Mixed Veggies	1 Tablespoon Olive Oil & Vinegar (optional dressing)
option 2
4 Ounce Lean Buffalo	10 Spears Asparagus	1 Tablespoon Coconut Oil
option 3
4 Ounces Atlantic Salmon	1 Cup Brussel Sprouts	1 Tablespoon Olive Oil

SNACK THREE OPTIONS

option 1
1 Cup Fat-Free Cottage Cheese	1/8 Cup Raw Almonds
option 2
25 Grams Whey Protein	1 Cup Unsweetened Almond Milk	1 Tablespoon Almond Butter

[monster]

oh wow nice and simple and I work 3rd shift 10pm to 6 am 4 days a week I wake up around 1 and workout on empty stomach eat around 5 I guess im almost fasting

Just knowing the info your provided, give this a try for 6 weeks. Monitor after each week and adjust calories as needed. Start out with 30 min of cardio right after your workouts, keeping your heart rate at 135 bpm. Monitor cardio and add 5 min per week as needed. I'm no dietician or personal trainer, just trying to help out a brother!!!!
BREAKFAST OPTIONS

option 1
1 Whole Egg	3/4 Cup Egg Whites	1/2 Raw Oats	1/2 Cup Fresh Berries
option 2
6 Egg Whites	1 Whole Egg	2 Slices Ezekiel Bread	1/2 Grapefruit
option 3
6 Egg Whites	1 Whole Egg	1/2 Cup Brown Rice	1 Small Apple

SNACK ONE OPTIONS

option 1
25 Grams Whey Protein	1 Cup Unsweetened Almond Milk	1 Tablespoon Almond Butter
option 2
8 Ounces Non-Fat Greek Yogurt	1/4 Cup Raw Almonds

LUNCH OPTIONS

option 1
5 Ounces Grilled Chicken	1 Cup Steamed Broccoli	1/2 Cup Mashed Sweet Potato	1/2 Tablespoon Olive Oil & Vinegar (optional dressing)
option 2
4 Ounces Low Sodium Turkey	2 Slices Ezekiel Bread	1/8 Cup Walnuts	Tomato/Spinach (add on to sandwich)
option 3
5 Ounces Tuna Fish	3 Ounces Yams or Sweet Potato	1 Cup Green Beans

SNACK TWO OPTIONS

option 1
25 Grams Whey Protein	1 Cup Unsweetened Coconut Milk	2 Teaspoons Flax Oil
option 2
1/4 Cup Hummus	1 Whole Hard-Boiled Egg	1/4 Sliced Cucumber

DINNER OPTIONS

option 1
5 Ounces Lean White Tilapia	2 Cups Kale Salds with Mixed Veggies	1 Tablespoon Olive Oil & Vinegar (optional dressing)
option 2
4 Ounce Lean Buffalo	10 Spears Asparagus	1 Tablespoon Coconut Oil
option 3
4 Ounces Atlantic Salmon	1 Cup Brussel Sprouts	1 Tablespoon Olive Oil

SNACK THREE OPTIONS

option 1
1 Cup Fat-Free Cottage Cheese	1/8 Cup Raw Almonds
option 2
25 Grams Whey Protein	1 Cup Unsweetened Almond Milk	1 Tablespoon Almond Butter