@MarkKO - thanks for the tag as always brother!
@bstrom - Congrats on your efforts to get lean man, I'll do my best to provide some helpful info. I'll start by address some things in your post, then give some further thoughts.
This looks good so far. If you could post a picture that would be helpful. Can you see your abs at all? You wrote that you "estimate" your fat is 12-13% by skin fold, does that mean you took skin fold measurements, or are guessing? If you can't see abs at all, I think you're above 12-13%. 12% is pretty lean, you should have a visible 4 pack by 12%.
Where did you get these macros? 50g carbs is very low indeed, and IMO 300g protein is WAY too high. I'm guessing you're trying to go with 1.5g protein per pound, which is quite a lot, unless your way deep in a prep and muscle retention is a concern. I'd raise carbs to at least 100 and lower protein. 1g per pound is more than sufficient, 1.2 is the tops I'd recommend for a situation like yours. OR, you could keep carbs at 50g and raise fats, but I'd still lower protein.
On a "high carb" or "re-feed" day, lower the protein as well, 300g protein on a high carb day is quite a lot. On a high day protein is typically 1g per pound, so you could lower protein to 200, raise carbs and keeps fats where you have them.
That sounds good and clean! Ultimately, remember total calories will play the biggest role in your progress, whether from chicken and broccoli or pizza. Speaking of pizza...
If you're trying to just get lean and aren't too concerned about your conditioning, this wouldn't be as concerning, but 4 slices of pizza is easily 1300-1500 calories, PLUS you're on a high carb day as well. One day of eating like that can easily undo a week's worth of caloric deficit, depending on how significant your deficit is. If you're serious about getting to 10%, ditch the pizza and calculate EVERYTHING you're doing, or have 1 slice or something, but 4 slices of pizza on a cut, just in my opinion, is counterintuitive.
If that works for you that's cool, but again ultimately timing takes a back seat to total cals and carbs. On my prep on my medium days I'd have oatmeal and protein right before bed without any issues, so again it'll come down to total macros/calories, not as much timing. Timing DOES play a role, but that's the icing on the cake once everything else is in line.
It's important to understand fat loss takes time, you can't expect to see significant results in 14 days. What kind of data are you keeping? Daily weigh-ins? Measurements? If you're only going by the mirror, I highly suggest weighing yourself daily, taking measurements to have cold, hard data you can rely on. You may have lost 3lbs already, but if you're not weighing, you wouldn't know it. Additionally, if you HAVE lost weight and can't see a significant difference, you're definitely above 12% body fat.
Be aware that 7% is close to bodybuilding on stage conditioning, and it would take an incredible amount of time, discipline and sacrifice to get to 7%, and a lot longer than 2 weeks.
I know the feeling!
SO, after addressing all that, here are my thoughts if you really are willing to do what you need to do to get to 10% body fat. That arbitrary number is tossed around a lot, ultimately, you want to look conditioned, lean, visible abs and athletic, right? 10% is very lean, it's certainly attainable but takes a lot of discipline, and time to do it right, so please understand that going in.
- Track and calculate everything, don't guess. Stick to your plan with rigid consistency, so you know if it's working or not. If you want to continue with carb cycling, do it, and tidy up the loose ends.
-To piggyback off of that, get rid of the pizza. It's not forever, it's to get to your goal. Calculate your high carb day and be consistent. Not to say you can't enjoy yourself. My high day I used to get a chicken sandwich with peppers and onions from my local pizza shop, amazing and helped me stay sane. But, NO CHEESE (pizza is high carb AND high fat, so you are really not helping yourself eating 4 slices of pizza on a cut). Whatever you do, calculate and track. Easy to do with a phone app or spreadsheet.
-Lower protein so you can have room for more carbs/fat. 1.2 should be just fine, totaling 220-240g protein.
-Consider adding some LISS (low intensity steady state) cardio sessions in the morning or after weights, like 20-30 minutes on the elliptical, bike or incline treadmill.
-Weigh yourself daily, first thing in the morning, after bathroom and before food. Then you KNOW if you're on track.
-Ultimately, if you're not loosing fat, you're not creating enough of a deficit. It might be that 5 out of 7 days of the week you're on point, and your refeeds are bringing you back, two steps forward, one and a half steps back type thing. Be relentless until you reach your goal, then go back to maintaining.
-Be realistic in that it takes time to get that lean and it might not happen by the date you want it to. Also be realistic with where you are, and take a skin fold caliper reading if you really want to know. I never know what body fat percentage I am, I'm either lean or enough, or not, happy with my conditioning or not. I did measure once towards the end of my last prep just to see because a lot of people were asking and I thought it would be good to have an answer, and it turned out I was 6%.
Hope this helps, please be sure to post with any further questions/updates!