perfect diet for a cutting cycle

I am going to do a EQ/Winny cycle and I have all the cycle stuff down except what the diet should be like. My goal is to rip up and shed some fat. Also how much cardio should I include? I would not mind putting on a few pounds, but I want slow keepable lean pounds with less body fat and more definition and vascularity.

I am 21 5'8" 185 14% BF been working out hard for 3 years.

i like bike sprints...go as fast as you can for a minute and rest for a minute....for about 20-30 minutes on a empty stomach in the morning...

by rest i mean pedal slowly....i hate to run I have a bad back and shitty knees....