I am 5'9 male 160lbs. About 12% body fat, TDEE is 2110. I would work out 45-60 minutes a day 5 days a week on the 6th day i will do only cardio and the last day will be a rest day.
Monday-Friday
high carb day
1040cal 260g protein
1040cal 260g carbs
520cal 58g fat
2600= calories
Saturday
Moderate carb day
1040cal 260g protein
520cal 130g carbs
378cal 42g fat
=1938 calories
Sunday
Low carb day
1040cal 260g protein
200cal 50g carb
375cal 41 fat
=1615 calories