Need help on diet plan please goalto b 14-17%bf

[G Hulk]

Height:175.26cm
Weight:102.27kg
Age27 so i got 183.6
BMR:=3162
My current bf22.8%
i did the tdee 4901 or 490 not sure what one im to go with how do i get the 40,40,20 and down to 14%to17%bf please any help

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

hulk welcome to the forum man

102.27kg x 22.8%bf = 23.32kgfat

102.27 - 23.32 = 78.95(LBM)

(78.95 x 21.6) + 370 = 2075cals

bmr = 2075
tdee = 3216

u want to run a deficit of 800-900 cals below this tdee = 2300-2400cals/day

40/40/20 = 230g pro/230g carb/51g fat (at 2300cals)

i prefer high protein/low carb for cutting..

330p/130c/51f << ---my suggestion for u

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

u need to post a diet and u need to post ur workout plan including cardio frequency and duration... i recommend am fasted cardio 45mins 5-6days/week

split ur carbs into 3 meals:meal1, pre w/o, PWO only...

split ur protein into 6 meals...