I did a quick search on this and found some helpful information, but I want to know how to change my diet specifically. I have been weight training for a little over a year and have put on 12 lbs., some of which is muscle and some of which is fat. I would like to trim down a bit but I'm worried about how to lose fat while maintaining the muscle which I have worked for. Here is my diet and exercise plan. Any input would be greatly appreciated. I am 6'3'' and 190 lbs, and I have a big frame. Breakfast - 2 pieces of rice toast with light margarine. Protein shake with milk. The protein is egg and whey. Smoothie with mixed greens, spinach, rice protein, V8, blue berries, and cranberry juice. 1 L of water. Approx protein - 80 grams Approx carbs - 60 grams Lunch - I can of tuna Spinach salad with light dressing and no croutons. Rice noodles. Protein shake with milk. The protein is egg. 2 L of water. Approx protein - 70 grams Approx carbs - 40 grams Pre Workout - protein shake with whey and gatorade. Approx protein - 17 grams Approx carbs - 17 grams 1 hour of weight training. Post Workout - protein shake with whey and gatorade. Approx protein - 50 grams Approx carbs - 66 grams Dinner - 2 chicken breasts. Spinach salad with light dressing and no croutons. 2 L of water. Approx protein - 40 grams Approx carbs - 10 grams 40 minute run. 0.5 L water. Before Bed - cottage cheese. Crackers. Approx protein - 28 grams Approx carbs - 12 grams Approx daily protein - 285 grams Approx daily carbs - 205 grams I do weight training 4 days a week and run 5-6 days a week. On the days I don't weight train I usually have more protein at lunch and a milk and whey protein shake mid-afternoon.