[toastersauce]

First off a brief intro - my name is Matt, I am 19, 165 pounds, 5'7, and have about 16-17% body fat. I was overweight in high school and lost a good amount of weight, but I sacrificed a lot of muscle for it because I did not really exercise or eat properly, just cut out junk food and magically lost a lot of weight (who would've thought?). I am looking to finally tone up, lost that extra body fat before the fall/winter when I plan on a clean bulk up. I am going to attempt a zig-zag diet and here is what I have figured out.

I am going to start with a 50% carbs - 30% protein - 20% fat macro ratio.

I will go three days with a calorie deficit consuming 2250 calories in which I will consume:
--281g of carbs
--169g of protein
--50g of fat

I will then go one day at my maintenance calories of 2800 in which I will consume:
--350g of carbs
--210g of protein
--62g of fat

This diet will consist of clean, as natural as possible food. I will drink plenty of water, do HIIT cardio 3 times a week on my off days and lift 3 days a week and do nothing on Sundays. I will also aim to get at least 7-8 hours of sleep a night. Complex carbs in the morning and mid-day, fibrous carbs towards nighttime. I can't think of anything else at the moment. Please critique the hell out of this program. I really want to perfect it and follow it to a T. I would really appreciate all of your input.

Cheers,

Matt