Thanks doc, with my stats stated above, am I looking like I'm on the right track with my macros?
Well can't use Katch-McArdle since I don't have an accurate BF estimate but using the bmr calculator I normally use it shows your BMR at 2100 calories. You don't mention how active you are outside the gym (physical job or desk job, any sports, when you're not lifting or working do you watch tv or all you always up and about doing something etc). I'll estimate your activity factor at around 1.4-1.5.
TDEE = BMR x activity factor > 2100cals x 1.4-1.5 = 2900-3200cals/day. This is a GUESS until we get more info from you as to activity and being that the calculators are a guess regardless of perfect input. There will almost always be need for calibration depending on progress or lack there of.
Having said that, your deficit is 400-700 calories per day if you consume 2500cals (it depends on which TDEE value you use) which translates to 13-21% deficit. Not bad by any means. The leaner you are the slower you'll have to cut and the more at risk you are of losing lbm. Don't get paranoid about that just realize it to watch for signs you're losing lbm. Even if on gear I'd recommend around 15% deficit. So taking the middle ground in regards to what I think your TDEE is and a 15% deficit I would take in 2500-2600 calories (which is right around where you are).
Your macro split meets protein requirements AND fat requirements AND totals to ~2450 calories. I like it!! Right here shows me yiu have done some research to diet and nutrition in gemeral! I'm a huge fan of IF,
if it's run properly. Seems like you know the basics so unless you have specific questions ill leave it at that. Always do your lifting BEFORE cardio so it doesn't hinder intensity in the gym or if you do cardio early in the day, keep few hours separation between the two so you can recover slightly. No need for that much HIIT IMO, the diet is really what's getting you your definition, cardio simply helps create the deficit through increased energy expenditure. HIIT WILL eat into recovery if done as its meant to be done so if you want to keep cardio, do 1-2 sessions HIIT/wk and the rest do low intensity. Remember cardio isn't just in the gym. You can walk the dog at a brisk pace, play with the kids in the yard, playing some pick up bball or sports, etc.
I can offer up a few more tips but would like to hear more specifics from you such as how lean you are, what's your lifting program, schedule, and cardio timing look like, when do you lift and when do you do cardio, do you train and cardio fasted or during the eating window, etc? The more details the better. I'll assume your food selection is good but if you'd like a critique add your diet here or even hit up 3J's free diet advice thread. Best of luck in your goals bro!
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