lbm x 15 is the new approved formula for estimating TDEE. lbm x 14 if really inactive lbm x 16 if very active.

146 x 15 = 2190 cals. (reduce deficit as required for cutting)

60/20/20 spilt could yeild better results than 40/40/20 split. depending on how you handle carbs.

also, i personally wouldnt vary the calories between workout and non workout days. set the limit and use that every day.

split carbs into 3 meals - breakfast, prewo and pwo. or 2 meals prewo and pwo.

have a lean meat snack at work instead of cottage cheese, save cottage cheese for before bed (also not a major need for casein shake when youre eating cottage cheese.

if saturda is always going to be cheat day, id drop daily cals by 500 minimum.

drop all milk from plan.



i figured seen as i gave a 'smart arse comment' in post #2, id give you my opinion, how ever helpful it may be.