To be clear, there is no such thing as "plain" CMYK.
CMYK is a characterization of a specific offset print process - actual inks on actual paper, printed with an offset press calibrated to a certain standard.
What they're asking is to convert to the correct CMYK profile, but then not embed that profile in the file.
So you need to ask the printer what profile to convert to. Numbers are profile specific. Once converted, the numbers are correct, and then the profile itself is no longer needed and you can strip it from the file. This is normally done when creating the press-ready PDF from InDesign.
If all this sounds confusing, the answer is that CMYK is really not for beginners. You really do need to know what you're doing if you're going to get a reliably good result.