bf% estimates?

[largerthannormal]

I would pull the macros to a 50/30/20 if you are carb sensitive ( guessing by how low your carbs were)

fat is quite high in that macro, maybe you reacted well to this?

I would aim for a lower cal intake, 2200, 2300 to start ( normally id go even slightly lower but if your already loosing 1lb e/w no need)

Set your self goals in order to give yourself a cheat if you have to on weekends but only one day, 1 sunday or sat every 2 weeks for a refeed day( double carbs from a normal day)

on non workout days pull some carbs maybe 20-30 grams do this maybe 2-3 days a week if you can?

Just my suggestions.

also 6 days a week might be a tad harsh. maybe shoot for 5 ( cardio 4 is okay)

for me HIT doesnt work well. I do moderate pace( slow run 35-45min 6.5mph ish) and hold it, dont bounce from machine to machine just pick one and do it.

10 mins cardio is useless.

just eating better and not parting so much on the weekend will make great changes alone.

No AAS yet.. You are correct that I am wanting to lean out before starting a cycle.

As for the results in not seeing GREAT results but I'm noticing a leaner look..
The scale shows roughly 1 or 2 lbs a week dropped but I have been struggling with my diet on weekends so it's realistically closer to 1lb a week. It's kinda hard to say because I had gotten pretty bad with my diet over the summer. Things are going pretty well now though so in another couple of weeks I'll have a better idea

I train hard 6 days a week including 30-45 minutes of cardio 4 of those days (usually 30 minutes of moderate paced walking followed by dead landmines tabata style or HIIT on the elliptical)
This is fairly new though (2 weeks) .. I use to do only 10 minutes of cardio maybe twice a week.

I'm open to suggestions for sure