Meal and workout plan assistance.

Hi hope you are well.
I need assistance with a meal plan.
Details as follow.
Age. 41
Height. 187cm
Weight. 109 kg
Been working out for 4 years on and off but for the last 2 year 5 times a week from 05:00- 06:15 do atleast 20 min cardio on treadmill everyday. Doing weights but not so intence as i would like. My weight February 2023 were 118kg had a operation and lost some weight after that. I'm constant between 109 kg and 111kg.
I would like to get my diet in order then later do a test only cycle. My goal is to get a bit leaner and build a bit of muscle. Weigh goal wil be around 98kg. Were on that weight about 5 years ago played rugby and also did 2 test only cycles and helped alot. Any advice will be highly appreciated.

The best way to do things is, do not change your current diet for 2 weeks, but log everything you eat in fat secret, and i mean everything. Milk in coffee, sauces, everything, measure it, and log it.

After 14 days, add all the different daily calorie amounts together, and divide by 14 to get a daily average calorie intake..

Do the same with body weight, measure daily, track if it goes up, or down over the 14 days. Then add it all up and devide by 14. Get an average.

You will then have average calories over 14 days = average bodyweight over 14 days.

Eg 3100 calories = 117kgs.

You then know to lose weight you subtract 300kcal from that and you should have a loss over time.

Ill do that. Thank you