Hey brothers. Not to keep this too long , I've summarized as much as I cld. I've been letting myself go for the last 4months due to accidents, surgeries (nonaccident related), and just being lazy. Well I had enough and time to commit and cut bf. I'm not on cycle and my plan is to get down to 12-15% bf. Then I'll reevaluate myself. My build is still decent but my main focus is to execute a well planned weight loss diet (keep lbm and loss bf). In the past I've never had a plan. Just starve myself and workout harder (Low calorie/moderate protein). I was miserable and I thought that was the normal. Now from being a member here, ive read a lot and tried to educate myself on the importance of diet in anything we do. Especially now that I've gotten a little older, my body reacts totally different. I feel its time to execute my first real planned cut diet.

Ive chosen a  calorie deficit  macro split plan (40p/40c/20f). I went with this because I'm pretty active btw work, gym, and home life. It's a popular diet and many have had great results with our active lifestyle. I've been following this meal plan for 3wks now.  Sometimes I change up the ingredients a little, but over all this is it. I also have been trying to fine tune the sodium down and what fats I'm putting in. Hope I've been doing this right, but overall, I feel good everyday. Plenty of energy.

Im 41. My bf fat is 17% except for my stomach at 23%. I started at a strong 200-203lbs and now I'm at 193-195lbs. 6'0" height.

5am- whey/4oz while milk/.5c low fat yogurt/.5 blueberry/powdered peanut butter/banana/2 raw eggs... (45c/16f/43p, 473cals)

9am- 4oz lean steak/.5c white rice/1.5c veggie (34c/18f/35p, 410cals)

12pm- turkey mixed meal w/blk beans, corn, salsa (30c/6f/40p, 350cals, 500g. approximate).. fav!

2pm- chicken salad (spinach/kale/cabbage/carrot blend, 4oz ck. breast, low fat cheddar. (9c/2f/64p, 350cals, size 5-600g??)

Dinner: Sometimes I'll cook fish or steak w/rice and veggies, espially on workout days. Otherwise it'll be the following..
6-7pm- omelette..3whole eggs/asparagus/chopped pepper and a Dave's bagel. (51c/18f/30p, 475cal)

Base Total: 170c/60f/212p, 2060cal....
Macros:(41/38/21???)
TDEE: approx. 2600-3000 (based on a work day activity, not workout days) I'm trying to stay about 600-800 cal deficiant.

Daily walk- 8000-12000 steps
Daily work-moderate to aggresive(5-10s)
9pm-  Workout day-  I'll up carbs and protein 10-20% that day by adding veggies, Dave's bread, post wo shake/water. Possible xtra eggs if hungry?
 (Snacks:: cottage ch./raw honey, fresh fruit chunks).. usually at 330pm or before bed at 1030pm (I add these when my body asks).

Workout plan-3×s wk.. + cardio
Moderate weights-upper/lower/upper, +abs 
Cardio- incline treadmill pre warmup(10min@100cal) and post wo elliptical (20min@300cal)
(I will up my weekly workouts when I feel my body is back to handling it)

Weekends I don't stress macros, I try to use my best judgement and listen to my body. Sometimes add a workout in. I also work security/barback at a local shit hole fri/sat late nights,  a cpl vodka drinks those nights..

This is my plan, I cld be all wrong but it feels right. Lol. I do try to keep things as simple as possible. Any feedback about any of this wld be awesome. Thanks