Thailand in a month! Need to CUT!

[musclekid88]

Hey guys would really love if someone could give me some helpful hints and tips on a strict cutting diet. I am going Thailand in a month and really want to shred some excess fat! I have been bulking over the past 6 months and reached 82kg.

21 years old
82kg
180cm
around 14% body fat want to get to around 10% if possible!

[Ishallnocheatmyself]

read stickies for examples cardios a good start tho

[--->>405<<---]

musclekid welcome.. if u havent read stickies i suggest:

1. dieting 101: cutting
2. tdee

[musclekid88]

yeah i read through dieting101 i didnt find it that helpful, i am only eating carbs for breakfast which is oats, before training brown rice either brown rice cakes or normal steamed brown rice and sweet potato after training. Hitting around 200g of protein overall and about 150g carbs.
Not to sure how much fat i should be taking in tho??

And also yeah with cardio i am doing sprint training intervals to burn off the fat and not damage my muscle tissue.