I’m pretty sure you’re stronger than me, and we are at different bodyfat levels, but, here is how I approached it.
3-5 mornings a week I did 20 minute mostly-fasted incline walks, adjusting speed and incline to keep heartrate in the 120-130 range. I also had 400-600mg caffeine in me. I extended off the ideas in http://www.T-Nation.com/training/ultimate-cardio-solution-disclosed . I drank a solution of peptopro and electrolytes in water while doing this, but you could use MAG-10, BCAAs, or nothing. I’m not sure how much of an impact came from this, but it was something.
Training, I was using the Greyskull LP program, but I generally think everyone should just stick with what they’re currently doing. I don’t think the training itself should change; you already know how your current training stresses your body, so I don’t see a need to add in another unknown. Work hard, focus on improving, etc. For me, Greyskull worked well because I was always setting either weight or rep PRs, so it kept me mentally in the right place. Just do something and make sure you still eat to improve. It may be harder to improve on a deficit, but it’s still doable.
For diet, I tracked things very closely using the Lose It app. One of the most useful features was that it calculated Net Calories… i.e., calories in minus calories out. Some days I trained harder than others, and ate accordingly, but the net calories still reflected things correctly. I also made sure I got a gallon of water a day. I don’t really like the taste of water, so those little MiO squeeze bottle flavorings were very helpful.
For the most part, I worked with a 5 day window. I recorded my bodyweight every morning, and tracked every calorie. If I averaged 3200 calories for the last 5 days, and lost 1/2 lb, that gave me good information. You can roughly say that 1lb of fat equates to 3500 calories, so if you lose 1/2 lb in 5 days, you were at about a 350 calorie deficit a day. (3500 calories per lb / 5 days / 2 for a half pound) Given that… if your average net calories was 3200, and you were at a roughly 350 calorie deficit, your actual maintenance is around 3550. Knowing that, you can then adjust your calories up and down to do whatever with your bodyweight. This is going to be more accurate than any “maintenance calcluator” out there.
The other advantage of tracking your calculated maintenance, assuming you’re not cheating with any of the numbers, is that over time you can see how badly you’re killing your metabolism. If your calculated maintenance goes from 3000 to 2000, but your weightloss has stalled, you might need more drastic measures. I never got to this point, but I just tracked it out of curiosity. There are people in the bodybuilding subforum who can offer good advice if this happens (Stu, especially).
To track the actual rate of weight loss, you can plug in your measured bodyweight into Excel/Google Spreadsheet or a graphing calculator, and generate a trendline. The slope of that line will be a fairly accurate reflection of your actual weight loss. The formula is literally “=SLOPE” in most spreadsheets.
Or you can just not be so anal[ytical] about it and just make sure you’re both getting stronger and losing weight. Not really a big deal either way if it gets you where you want to be.