Ok I have wrestled in High school and college and would start the season around 200lbs and then drop to 174lbs every year by the time State or Nationals approached. After finishing college I took a break from hard training for almost six months. I was burnt out now I am at 195lb and I want to slim down a bit, I want to do it healthy unlike some of the methods used to make weight. I want to keep the weight off so I need help with my diet. This is what I have so far , I know I need some more fat. I do cardio at my lunch hour for 45min, Then lift after work. Until next week when High school wrestling starts and I am the head Coach then I will Lift at my lunch, Cardio will be wrestling with the kids then some running on the weekends.
Stats
5'7
195lb
18%BF

Goal
175
Not sure how much BF that is
Calories Sat. fat Carbs. Sugars Protein
4 Egg Whites (scrambled) 68 0 1.2 0 14 7:30 AM

68 0 1.2 0 14

1 Rice Cake w/ peanut butter 100 1.5 15.5 6.4 4.8 10:30 AM
100 1.5 15.5 6.4 4.8
1 Scoops Protein Shake 100 0.5 2 2 20 5:30AM

100 0.5 2 2 20

0 0 0 0 0
1 Can Tuna Fish 150 0 7.9 0 80.3 1:30 PM
150 0 7.9 0 80.3
Meat (chicken, beef, fish, etc.) 490 4.5 0 0 60 7:30 PM
Vegetables (green beans, etc.) 197 0 47.2 21.5 5.6
687 4.5 47.2 21.5 65.6
1 Scoop Protein Shake 100 0.5 2 1 20 5:00 PM
100 0.5 2 1 20
Total 1205 7 75.8 30.9 204.7