help plz :(

allright after long time searching for a diet and doing some diet plans , i m here and i want to ask for your help, i am 19years old from greece so excuse me for my bad englsh. I m a 400m sprinter , i weigh 85.500gr and i am 1.86cm tall
and i have 13%body fat.what i want is to achieve a 10% body fat, i used fat stack 5 ephedra free product with no results and i was on a diet, specifically i woke up 10.30 in the morning eating 2 eggs (the white thing outside the eggs i dont remember the exact word :(  ) with 50 grams of quaker in a glass with milk after three hours i ate for noon black rise with a rio mare ton after my training i drink a 100% isolate whey protein and as soon as i ll return home i ate the rise tha was left ( 80 grams unboiled rise, thats the quantity that i was boiling and then eating twice ) and after 3 hours i ate a tomatoe and a rio mare tone and i <tried> to sleep..but i was still starving to death, i didnt see results...now what i want from you ppl as experts to make for me a diet plan i wake up at 10.30in the morning and sleep 12-1 at night.my training consists of 3 days weight lifting and sprints such as 4*60m with 3-4mins break and the other three with anaerobic threeshold improvement and speed such as 4*300 with 6mins break at 85% or 6*200 etc.. !my dietitian told me when i did a fat measurement that i had basic metabolism 2000cal. now i m not sure about the results cause the previous day i had anaerobic training...thats all for me. can you help me plz ?? I M DESPERATE....thx for your time and excuse me if i tired you . looking forward to hear from you soon ! i wish i could have the body i need and i m a boy who is triying and not a boy who is just wishing and eating beef burgers...

For your height 85 kilos (85,000 grams) isnt actually that bad, and while 13% bodyfat isnt a majorly ideal bodyfat it again isnt exactly something to be embaressed of.
 
Im not really an expert at nutrition but you sure do take a lot of supplements, you dont need supplements while cutting/dieting, just eat clean healthy foods (list of foods will be listed in nutritional section) and keep them exercises going.
 
My biology teacher would KILL me right now if he read what im about to say
 
Im not entirely sure if its aerobic respiration or anaerobic respiration thats good for losing weight.
My mind is telling me aerobic respiration is, as its making the body take in more oxygen to power the muscles using more natural substances, whereas with anaerobic your body just pumps in loads of "quick needed energy" such as oxygen reserves myocin (muscle tissue basically oooo LOL) holds and a load of lactic acid (bad cramping dude)
 
Just take less of them supplements and start going more natural, you dont need to starve yourself to lose weight, you just need to eat moderate amounts throughout the entire day so it keeps your stomach digesting as fast as it can, and doing exercises to make sure youre burning the calories and fat off
 
hope this helps

no i dont take lot of supplements as you said , the only thing i take is the whey protein and before 2 months the free stack product....can you be more specific at my nutrition ?? canj you plz make for me a nutrition plan or someone who can ? i believe for you ppl cant be so difficult, it may take some time but i dont have anyone else to ask , 13% aint bad but i have to achieve 9-10% which is for sprinters it will help me at my speed , i thought body builders and sprinters do almost the same nutrition cause they have bodies like body builders but i m not seeking the body of a sprinter or body builder but just the 10% body fat and keep the same muscles without burning them! can you help me ?

Yesterday I dared to struggle. Today I dare to win.

right im not an expert, im basically using stuff ive read here and some of my own knowledge
 
You want to seperate your nutrition into 3 main groups
 
proteins
carbs
fats
 
carbs are the things you want the most
proteins come 2nd
fats come last but you need fats as they are important
 
as for a nutrition table i am DEFINATELY not experienced enough to do that
 
a list of food that are clean
 
carbs-pasta, rice , oats, bread, spaghetti etc
proteins-chicken breast, pork, red meats also have high proteins
fats-My favourite supply of fats are roasted peanuts, because ive noticed they have high calorie count high protein count and high carb count AND medium fat count all in one
 
Other foods include fruit and vegetables
 
a good fruit for you to eat would be bananas, they take 24hours to digest and as a result keep your stomach going for a long period of time, other fruits include the normal ones you would get, there are LOADS of fruits you can have, theyre all good really
 
vegetables, again ANY vegetable
 
if you want to lose weight and you have an average metabolism rate (2000cal) then i would suggest hitting that metabolism mark, work with your metabolism, not against it.
 
I am a begginer too, take other peoples advice over mine if theyre more experienced.

thx for your advice i ll keep it mind although i knew most of them. You were helpfull and i appreciate that , but i want someone who can be more specific and tell me what to eat before training after training etc ! i really appreciate your help and advise m8. other opinions you ppl ??

I understand that you want us to do all of the hard work for you, but it is not so easy to make a nutrition plan.  YOu being in Greece complicates it.  We don't know what foods are available and what foods aren't available.  You have to figure out your own plan that works best for you.  No one here knows your body like you do.  You can easily find out online how many calories you must consume in a day to maintain your weight.  Aim 500 Cals lower and your will begin to lose weight. (Be sure that what your eating though is high in Carbs, Protien, Fat, and some Sugar)

Age: 15
Height: 5'7"
Weight: 130 lbs.
Pull ups: 21