For reference, questions, comments, suggestions
DAY 1
2 pieces wheat french toast, 1/8cup sugar free syrup,one egg, 2 scoops whey - 525 cal 61g pro, 48g carbs, 11g fat
pwo: 2 scoops whey, 2 tbls natural peanut butter 430 cal, 56g pro, 16g carbs, 18g fat
8oz boneless skinless chicken breast, 1 cup broccoli- 271 cal, 51g pro, 6g carbs, 3g fat (can be broken into 2 meals)
2 scoops casein, 2 tbls natural peanut butter 430 cal, 56g protein, 16g carbs, 18 g fat
total: 1,656 cal, 224g protein, 87g carbs, 50g fat

DAY 2
3/4 cup oats uncooked, 2 scoops whey - 465 cal, 6.5g fat, 49g carbs, 56g protein
2 cans tuna, 1oz mixed nuts, 370 cals, 50g pro, 5g carbs, 17g fat
6oz bonless skinless chicken breast, 3/4 cup brussel sprouts, 225 cal, 39g pro, 8g carbs, 2g fat
6oz bonless skinless chicken breast, 3/4 cup brussel sprouts, 1/2 avocado 375 cal, 41g pro, 10g carbs, 17g fat
3 eggs, salad w/1 tbls olive oil, 330 cals, 18g protein, 3 g carbs, 27g fat
pwo: 2 scoops whey, 240 cal, 48g pro, 8g carbs, 2 g fat
2 scoops casein, 1 tbls natural peanutbutter, 320 cal, 52g pro, 12g carbs 10 g fat
total: 2,325cal, 300g pro, 95g carbs, 82g fat

DAY 3
3/4 cup oats uncooked, 2 scoops whey - 465 cal, 6.5g fat, 49g carbs, 56g protein
2 cans tuna, 1oz mixed nuts, 370 cals, 50g pro, 5g carbs, 17g fat
6oz bonless skinless chicken breast, 3/4 cup brussel sprouts, 225 cal, 39g pro, 8g carbs, 2g fat
6oz bonless skinless chicken breast, 3/4 cup brussel sprouts, 225 cal, 39g pro, 8g carbs, 2g fat
3 eggs, salad w/1 tbls olive oil, 330 cals, 18g protein, 3 g carbs, 27g fat
pwo: 2 scoops whey, 240 cal, 48g pro, 8g carbs, 2 g fat
2 scoops casein, 1 tbls natural peanutbutter, 320 cal, 52g pro, 12g carbs 10 g fat
total: 2,095 cal 298 g protein 89g carbs, 59g fat

DAY 4
3/4 cup oats uncooked, 2 scoops whey - 465 cal, 6.5g fat, 49g carbs, 56g protein
6oz bonless skinless chicken breast, 3/4 cup brussel sprouts, 225 cal, 39g pro, 8g carbs, 2g fat
6oz bonless skinless chicken breast, 3/4 cup brussel sprouts, 225 cal, 39g pro, 8g carbs, 2g fat
3 eggs, salad w/1 tbls olive oil, 330 cals, 18g protein, 3 g carbs, 27g fat
pwo: 2 scoops whey, 240 cal, 48g pro, 8g carbs, 2 g fat
2 scoops casein, 1 tbls natural peanutbutter, 320 cal, 52g pro, 12g carbs 10 g fat
total: 1,605 cal 252 g protein 88 carbs 50g fat

REPEAT

Average macros: 1,920 cals, 65%protein, 20% carbs, 15% fat.
Im 195-200lbs, my basic caloric needs are 2,600-2,700 so ill be eating on average a 700 calorie deficit. Im using this diet to close out the ebc. Before someone says too many shakes...typically my first meal would have 10 egg whites instead of the 2 scoops of whey but i have been banned from cooking them at my office. so if im home its egg whites if at office its a shake. brussel sprouts can be changed to spinach, asparagus, broccoli
* I might add the basis of this came from papaswoles post on cutting diets...its just adjusted a bit to fit my schedule and routine and amounts are changed a bit. im also trying to cycle my total calories to see if i can crank my metabolism any higher