Ok. I would recommend you find your new BMR and TDEE. Use an average of these two calculators since you already know your bf%.
The Harris-Benedict formula (BMR based on total body weight)
The Harris-Benedict formula uses the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it doesn?t take into consideration is lean body mass.
This equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs).
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
Note: 1 inch = 2.54 centimeters
1 kilogram = 2.2 lbs.
Once you know your BMR, you can calculate TDEE by multiplying your BMR by the
following activity factor.
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp,
Katch-McArdle formula (BMR based on lean body weight)
The Harris-Benedict equation has separate formulas for men and women because men usually have a higher lean body mass and a larger bodies. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women and it is the most accurate method of determining your daily calorie needs.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
To determine TDEE from BMR, you simply multiply BMR by the activity factor
Once you know your TDEE eat at this level for three weeks to one month to recharge your metabolism.
Then possibly try the carb cycling method I listed above. I know thibs has am article (Carb Cycling Codex) that is worth a read. Also do an “Advanced Search” for Tampa-Terry and Carb cycling. you should find some really good info.
What I listed above will work, but you need to tailor it around you TDEE to were your high cho day is at or just a little above your maintenance calorie levels. I will take a little work at first to figure all this out, but once you put it into practice you will be in auto-pilot mode.
Also are you taking any thermos and what type and frequency of cardio are you doing