Diet critique plz...begginer/intermediate cycle

[abel13]

Hey guys, new to this site and needed some advise from some people who have had more experience and knowledge then i do. Ill try to keep it short read, but its a little complicated.

32 yro male. 6'3"

History: 5 years lifting. Prior that, played college basketball, no weights then. I have done about 5-6 cycles in past while lifting. Test/deca for bulking mostly. Hurt shoulder about 2 years ago, quit working out for a year almost, been back about 13 months. BF when i started back was 20-21% and weight about 220lb.

Current: Running 500 test E E3D and Deca 250 E3D. Running test for 14 weeks and deca for 1-12. Anavar 50 Ed week 7-14. Pst hcg and clomid. Have nolva if needed. Currently 7th week.

Workout: 5-6 Days a week. Heavy and Intense. Have spotter. Sets of 4, reps 12-8. All to failure. Cardio 6-7 days a week. Low intensity. 30-45 min. BPM =130ish. Usually PWO. I try to do first thing in morn if possible on empty. But 75% of time its pwo.

Current stat: BF 15%. Weight 233lb

Goal: I want to drop BF to 12% or below while gaining some muscle. I cant seem to get my bf down any further. Muscle and strength had increased to desired amount already. Just stuburn mid section fat

Problem: I believe it to be my diet. Think workout and cardio are on point. Think gear is acceptable. I choose deca over tren strictly for joints and wanted to be able to do cardio to lose bf, which tren screws with.

Diet: Tdee-3830 BMR-2209. Trying to stay high protein, low carb, low fat. following milos deit. Thinking my to low kcal are whats hurting me. Just not sure how to fix it where i will lose BF and avoid hurting gains.

Daily supplements-Taken as recomended- Aminos (full spec)/Fish oil/Flax seed oil/ milk thistle/ saw palmetto/ Multi-vitamin

Sample diet:
2:00pm- 1 cup egg whites + 1/2 cottage cheese (cal-271 pro- 42 carb-14 fat-5.2)
3:00pm workout
5:00pm- Protein shake + 1 ricecake with PB. (cal-550 pro-41 carb-30 fat-12)
6:30pm-chkn breast grilled. 1/2 cup fib veg. 1/2 yam (cal-339 pro-41 carb-17 fat-10.4)
10:00pm- Turkey patty. 1/2 cup fib veg. other 1/2 of yam. (cal-321 pro-28 carb-22 fat-12)
12:30am- Protein shake with 2% milk (cal-540 pro-48 carb-40 fat-22)
2:00am- round steak 4oz and 1/2 cup fib veg (cal-186 pro-26.5 carb-5 fat-6.2)
4:00am- 2x greek plain yogurt (cal-200 pro-36 carb-14 fat-0)
6:00am- grilled chckn. 1/2 cup brown rice. (cal-375 pro-40 carb-24 fat-11.4)
8:00am- 1 cup cottage cheese. (cal-190 pro-24 carb-16 fat-0)
9:30am-bed
Macros- kcal=2972. Protein=326. Carbs=182. Fat=95.4

Sample deit 2:
2:30pm-eggwhite on tortilla. 1/2 cup cottage cheese (cal-271 pro-42 carb-14.1 fat-5.2)
3:00pm- workout
5:30pm- Shake and other 1/2 cup of cottage cheese. (cal-381 pro-46 carb-19.1 fat-13.2)
6:30pm- turkeywrap (plain) (cal-115 pro-12 carb-8 fat-4.5)
10:00pm- chckn breast. 1/2 a cucumber. 1/2 yam (cal-332 po-39.3 carb-13.9 fat-10.5)
1:00am- 4oz round steak. 1 cup green beans. 1/2 cup fib veg. (cal-226 pro-26.5 carb-15 fat-6.2)
3:30am- shake with 2% milk. (cal-540 pro-48 carb-40 fat-22)
6:00am- chkn breast. 1/2 cup fib veg. 1/2 cup green beans. (cal-323 pro-40 carb-15 fat-10.4)
7:10am- greek plain yogurt. (cal-100 pro-18 carb-7 fat-0)
Macros= kcal=2278. protein=271.8. carbs=132. fat=72.

I can break down even further if need. I record each item individually. I know that deit>cardio>gear. I never had problems with this high of BF before and it is alot harder to lose then thought. So i think a big mistake was jumping then gun early and not getting bf to atleast 12% prior cycle. But i assumed it BF would drop 3% easy, but i was wrong. Previous cycles the diet was easy for me. I just ate. All i had to do was gain, but im not backing bouncing back like i thought. So this round is going totally diff as expected. So need help adjusting it plz

So question 1 is diet. What needs to be fixed? Is deficit to low? I feel like i am stuffing my face constantly. Main goal is to lose BF at this point. Half the time im not even hungry when i eat those meals as is. Not sure what i can add to increase protein and cal with out adding more carbs if that is the case.

2, should i switch types of cardio? perhaps HIIT is a better cardio for BF loss. Though i cant really afford to lose/spend more calories. Thats why i chose low intensity in first place.

3, is gear. Should something be adjusted/ added/ removed/etc? Gear does the least out of the 3, but if anyone has suggestions, i am open. I have great resource.

Thanks for those of you who take the time to read and thier advise, Abel.

[abel13]

bump.. figured I would atleast get a flame or 2. Know i gotta have something wrong. anyone?

[Gucks]

is ur primary goal to cut fat atm? u rin the middle of a cycle so u dont want 2 be carb depleated or else ur waisting ur time.

Sample diet:
2:00pm- 1 cup egg whites + 1/2 cottage cheese 1 or the other, no need for both. have some oats aswell!
3:00pm workout
5:00pm- Protein shake + 1 ricecake with PB. some proper carbs PWO, oats are my choice and alot of people favourites.
6:30pm-chkn breast grilled. 1/2 cup fib veg. 1/2 yam good meal, not sure how many carbs are in 1/2 yam though.
10:00pm- Turkey patty. 1/2 cup fib veg. other 1/2 of yam. wtf is a turkey patty..?
12:30am- Protein shake with 2% milk shakes no more then 2x a day. this wuld be ok with other food sources, complex carbs (brown rice/swet potatoes etc.)
2:00am- round steak 4oz and 1/2 cup fib veg u can start cutting ur carbs from here untill bed but still need to get some in on a cycle. have a source of EFA's.
4:00am- 2x greek plain yogurt wht size yoghurt..? not specific enough. i would say there very little of anything in that though.
6:00am- grilled chckn. 1/2 cup brown rice.
8:00am- 1 cup cottage cheese.
9:30am-bed
Macros- kcal=2972. Protein=326. Carbs=182. Fat=95.4 wht is ur tdee? that protein is ok, the carbs wuld be ok if u were concentrating on cutting but im not sure on what exactly ur concentrating on. those fats r WAY 2 high, 75g max. need a more specific breakdwon of macros with each meal.

[abel13]

Thanks for the reply and great info. Ill go back and break down macros for each meal after this post. I write all that stuff down. Turkey patty is just ground turkey grilled nothing added. My TDEE is suppose to be 3800 but i have a difficult time reaching that number eating clean. That is why i add cottage cheese and things to such meal, to bump protein up while adding no fat. Having trouble finding things to add that will just bump protein and cal. My intentions where mainly to bulk. I was at 15% bf and thought with running a cycle my BF would drop to 13ish due to packing on muscle, but it hasnt. Its still at 14-15%, though i gained 9 lbs of muscle. So aiming to get bf to around 12% now. Macros updated. thanks again, any suggestions help.