Heres the Zig Zag Approach for
Losing total bodyweight and fat while gaining lean body mass:
For 4 to 5 days each week (especially on off days and light-training days), reduce 2 calories per lean bodyweight and spread it amount 5 meals.
So basically you need to get your bodyfat, which is 17%, and multiply it with your body weight which is 135, and you get 22.95 which is the amount of pounds in fat that your body has. Minus the pounds of fat by 135 and you will get 112.1 which is your lean bodyweight. Then multiply the lean bodyweight, 112.1 x 2 and you get 224 calories. So minus 224 calories from your current diet.
For the remaining 2 to 3 days each week, add 2 calories per lean bodyweight and spread it amount 5 meals. So what you do here is add 224 to your current diet.
Don't forget to adjust your calories upward each month to meet the needs of your lean body mass.
This is just a general guideline and does not include what to eat, it is just in speaking of calories in general. As for what to eat, most would start at a 1-2-3 ratio. 1 part fat, 2 part protien, and 3 parts carbohydrates. That means you would calculate this out of your entire daily caloric intake.
Hatfield Phd, Frederick C. (2004) Fitness: The Complete Guide (Eighth-Edition)
Well I see that many people are helping here which can be a bit of a conflict since everyone is giving different advice on working out and such, so I'll stop my assistance here. If you need me you know where to find me.