Help with my diet to prepare for my first cycle?

[jp1974]

I've asked a couple questions and have received really helpful responses. Thanks guys. My stats are:

34
5'9
168 lbs
18% bf

I'm prepping for my first cycle and I want to get to 13-14% bf before I start my first cycle in 4 weeks. I've been training regularly and eating healthy for a couple years now, but having difficulties getting below 18% bf. So I've decided to get more systematic and plan my diet exactly. In the last week I've been very regimented about my diet. I'm gonna post the breakdowns of my diet and workouts here:

DIET:

Breakfast 162 cal 1.3g fat 19.0g carbs 16.8g protein
Snack #1 374 cal 8.8g fat 39.6g carbs 38.3g protein
Lunch 477 cal 13.8g fat 60.5g carbs 26.2g protein
Snack #2 261 cal 14.3g fat 28.6g carbs 4.8g protein
Dinner 588 cal 35.1g fat 28.2g carbs 36.4g protein
Snack #3 351 cal 7.1g fat 38.3g carbs 37.7g protein
Total Calories 2213
Percentage of Calories
80.4g 33% Fat
214.2g 39% Carbs
160.2g 29% Protein

This is just one day, but give or take 5-10 g here or there and + or - 100 calories it's representative.

WORKOUTS: I have also increased my cardio to 20 mins of cardio when I wake up 6x a week and do 45 mins of muscle exhaustion weight training 5x a week followed by another 20 mins of light cardio.

I want to drop 3-5% body fat in the next 4 weeks. I only have a short window in which to do my 12 week cycle based on my travel schedule. Is my bf drop a realistic goal based on the above? And if not, what should I tweak. Thanks!

[Rugger02]

It is a realistic goal, but by no means will it be simple. You did good by upping your cardio. That's a major part of the battle right there.

I think that if you don't start sheddin weight the way you have your macros broken down right now, I would up the protein and drop the fat. Maybe closer 35% protein and 27% fat.
My cut was about
19% Fat
42% Carbs
39% Protein
(100% Cardio)

But I wasn't on a hardcore cut and had to timeframe in mind for results.

[POPS]

this is what I followed from Jan until now and I went from 194 - 183:

BREAKFAST – 1/3 CUP OF OATS, PROTEIN SHAKE W/ BCAA’S, MULTI, STRESS B, ***** 3/6/9

AM SNACK – 2 EGG WHITES, PROTEIN SHAKE W/BCAA’S

LUNCH – 8 OZ. TURKEY CHILI W/ 1/3 CUP WHOLE WHEAT PASTA, 2 GLASSES OF WATER

PM SNACK –2 EGG WHITES, KASHI BAR, GLASS OF WATER

TRAINING IMMEDIATELY FOLLOWED BY PROTEIN SHAKE W/BCAA’S AND 1 BANANA

DINNER – 8 OZ. CHICKEN, FISH, OR LEAN STEAK W/ 8 OZ. STEAMED VEGGIES OR A SALAD, 2 GLASSES OF WATER

BEFORE BED – 4 OZ. OF COTTAGE CHEESE W/1 T. SUGAR FREE JAM

1708 CALORIES, 213 G. PROTEIN, 139 G. CARBS, 40 G. FATS

RATIO – 49% PROTEIN / 31%CARBS / 21%FATS

Also for Jan and Feb I did steady state cardio for 45 min; 4-5 days/week on treadmill at 12 deg inc. at 3.8 mph keeping hr between 120 and 130 bpm. PWO cardio that is. This has been working great for my cut before vacation!!