No one this side of a heavily-supplemented IFBB monster needs 400 g protein per day. 1 g/lb/d is more than enough, especially if you’re still carrying considerable adipose tissue.
Lift weights every other day, and eat at maintenance calories those days.
On your non-weightlifting days, do some sort of cardio, and eat at 2/3 maintenance calories those days.
Protein: Shoot for ~1 gm/lb every day.
Carbs: Set carbs at BW + 50 on lifting days, as low as possible on non-lifting days (ie, no ‘intentional’ carbs those days).
Fat: Adjusted to hit the caloric target for the day.
Re your BMR: 3100 (ie, ~12 cals/lb) is very low for a male who lifts/does sig cardio–are you sure you’re calculating cals accurately? Nevertheless, assuming it’s correct, your diet would look like this:
Lifting days: Target cal 3100:
Pro: 260 g
Carbs: 310 g
Fat: 90 g
Non-lifting days: Target cals 2000:
Pro: 260 g
Carbs: ~30 g (estimate of the unavoidable incidental carbs you would get)
Fat: 93 g
You would average ~500 cal/d deficit, which should result in weight loss at a rate of ~1 lb/week.
So, pretty much the only carbs on non training days are from green vegetables?
Yeah, that’s a good way to do it.
Also, as far as natural PB goes. I know its high in fat and considered a fatty food, but the carbs from it need to be counted i assume? I have been trying to figure out which day to add that in, or just remove it?[/quote]
IMO, PB should definitely be thought of/classified as a fat (a very healthful fat). As for whether you should count the carbs (and/or protein) that PB delivers…there are two schools of thought. Some folk like to track everything (I’m one of them). Others feel like, outside of being deep into a contest prep, macro-counting need not be as precise as that. I once did a cut with Shelby Starnes (well-known BBer/online training coach), and he had me only count the main macros in a food; ie, only the fat in PB, only the protein in chicken, only the carbs in rice, etc.
So, in short I think either way can work fine until you start trying to get contest-lean, at which time most people seem to need to maintain fairly meticulous control over their intake. (Disclaimer: I am not now, nor have I ever been, contest-lean.)