Doing it right!

Hi All

Long time no post.

My stats:
Age: 27yo
Weight: 79kg
BF: 25% ( visual estimate. Exact values to be confirmed before I start my diet)

Goal: 10% off BF
Time: 90 days

I have been doing some reading which sparked some creative thinking. And I would really appreciate some guidance and opinions from you all regarding my proposed macro split, as well as my train of thought that got me here. But first things first

Calculated my BMR as: 1305kcal (Harris Benedict method)
TDE using activity multiplier of 1.55: 2023kcal. I would like to go at a deficit of 20-24%? Reason being ill be coming back basically as a beginner so I doubt my intensity in the first few weeks will be up to scratch to burn enough calories. So I'll adjust this to less of a deficit as i am able to add intensity?

My training is:
Cardio: 5x a week, am fasted (2x Hiit on non weight training days)
Weight training: 3x a week, Monday, Wednesday, Thursday.

Starting point is the old dieting stickies by DJ. Which suggest "1.5g of protein per lb of lean mass" but seemed a bit high so I decided to go with 1g per lb LBM, so it puts my protein consumption at 130g [((79kgx0.75)x2.2lb) x 1g], 1.5g per lb LBM would have put protein at 196g!

The rest of my proposed split has a lot to do with a piece I read online, which made some sense. Which I believe was talking about carb sensitivity. Here's the most important part of the article:

Macro-Morphing
Each body type or combination of body types will have a different reaction to various macronutrient ratios. If you're not sure which type you are—or how to even begin thinking about your macros—here are the ISSA recommendations:
Ectomorph: If you're an ectomorph, you're naturally thin with skinny limbs and a high tolerance for carbohydrates. Usually, your metabolic rate is fast. A good starting macronutrient ratio for you would be something like 25% protein, 55% carbs and 20% fat.
Mesomorph: Mesomorphs are naturally muscular and athletic. They have a moderate carbohydrate tolerance and a moderate metabolic rate. Mesomorphs can usually start at a 30% protein, 40% carb, 30% fat macronutrient ratio.
Endomorph: If you're naturally broad and thick, you're probably an endomorph. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. If you're an endomorph, try a ratio of 35% protein, 25% carbs and 40% fat.

So with the macro-morphing in mind my proposed split is(at a deficit of 500kcal from TDEE):

P- 130g @ 518kcal (34%)
F- 69g @ 624kcal (41%)
C- 95g @ 381kcal (25%)

Supplements:
Whey
Pre-workout
Creatine
Cutting stack
I would like to add a good fat burner, ideally after 30days. Reason being I want to see progress from diet and training then introduce something to compliment what's happening. In the kitchen and gym

Vitamins: Multivatim, B complex and Magnesium

My concerns
1. Body going into starvation( retaining stored energy)
2. Should I rather have gone with 1.5g per lb LBM
3. Any other advice would be appreciated, especially if it seems like I am too ambitious or conservative with my goals

That article is garbage, body types have been debunked. What is your height? I assume you’re male? Your BMR seems too low, your activity factor is quite high unless you have quite a physical job (as in manual labour).

You need to run the TDEE calc again (IIFYM.com has a calculator you can use, but so do many other sites) and then determine the deficit. Protein minimum 0.7g/lb and fat minimum 0.4g/lb, you can fill the rest as you wish, and you don’t need to use any ratios provided that you meet the protein/fat minimums and keep your total calories on target.

Weigh your food and track it, you’re probably consuming more than you think you are.

Lift heavy using a good program - I’d definitely throw in an extra day or two of lifting rather than cardio (if you have to choose, nothing wrong than doing both).

Thanks for the response SMC,

My height is 1.6m (5ft3")
Actual BF% measured in the beginning of the month is 30%

The difference between the BMR I calculated and that I got from the calculator is about 300 calories.

IIYFM
BMR 1600kcal (vs 1305 calculated)
TDEE 2321kcal (vs 2023 calculated)

Based my diet on a 20% deficit of the online calorie calculator therefor 1858kcal consumed in a day.

Adjusted my training
Weight sessions: 3 days on and one day off including weekends
I've been slacking on my cardio sessions unfortunately only getting in two sessions a week one. My intensity is great at the gym 45sec break between sets. I'm spending an hour in a gym session excluding warm up time. A bit longer on leg day.

Bad news is I've gained weight, 2kgs to be exact. Should I drop more calories To get to my goal?

All weights are cooked weights
My diet has been as follows:

Meal 1:
45g Oats P: 5g C:25g F:3g
2 full eggs P: 12g C:0. F:10g
3 egg whites P: 10g C:0. F:0

Meal 2:
Whey Shake. P: 34g C: 8g F: 3g
35g Mixed Nuts P: 5g C: 4g F: 22g

Pre workout:
130g chicken breast P: 38g C:0g F: 9g
100g Brown Rice P: 3g C:23g F: 1g
Green Vegetables

Post workout:
Whey Protein. P: 34g C: 8g. F: 3g
330ml Carrot juice. P: 2g C: 22g F: 0g
(Post workout sugar source, mostly contains fructose)

Meal 5
130g Chicken Breast P: 37g C: 0g F: 9g
35g Mixed Nuts. P: 5g. C: 4g F: 22g

P: 186 x 4 = 744kcal
C: 94 x 4 = 376kcal
F: 82 x 9 = 738kcal

Total: 1858kcal