Thanks, guys! LOL!
T-Man, now that I know your LBM, I can give you some numbers to hit.
Using 12% BF and 177 for TBW, I get 156 pounds of LBM. For protein let’s use the tried and true 1.5g x LBM, which works out to 234g of protein daily and roughly 40g per meal, based on your eating 6 meals per day.
.4g to .5g x LBM works pretty well. Using .4g x LBM, I get 62g of fat per day. Divide that 62g between your P+F meals.
If you have a high metabolism or are physically active, you can start with 200g of carbs, but as I said, you need to make a few changes to how you handle/manipulate your carbs. The emphasis should be on optimizing PWO nutrition. Make sure you’re getting a P+C drink immediately upon completing your workout. From there, about 90 minutes later, follow-up with a whole-food P+C starchy carb meal (about 120g between the two) The remainder of your carbs (80g) should be predominantly of the green veggie variety. Allow yourself a sprinkle of cheese here and there, but more as a condiment. And it probably wouldn’t hurt if you wanted to take in some cottage cheese in a protein shake before bed. But if you hit a fat-loss plateau, try going without any dairy for two weeks to see how your body responds. Some people don’t do well with dairy, and it seems to inhibit fat loss.
Good question re the workout. The combination of resistance training and diet are highly synergistic when it comes to body recomposition. I’m extremely partial to all of Chad’s programs. ABBH I and II are excellent choices, and you’re taking in enough carbs that you’ll be able to do the programs justice.
My one last recommendation is that you keep a food log and weigh yourself on a weekly basis at the same time of day and on the same scale, preferably in the morning after hitting the restroom and sans clothes. You don’t really want to lose WEIGHT. You want to lose BODY FAT. So make sure scale weight loss is SLOW and controlled (1 pound or less per week). The faster you lose weight, the more of it is going to be LBM. This is especially important when people are dieting at lower BF percentages.