Did you have a look at websites like bodybuilding . com? There could be a meal-plan for men your weight and height on there. All I know is to lose fat you have to limit starch and eliminate sugar. If you are interested in a primal approach, Mark Sisson has a great website called marks daily apple. Also, there is a group on FS, only men but I can't remember the name right now. If you can find this group there might be someone able to help you! Good luck, keep us posted!