Diet setup for cutting, paste into calca.io and modify stats.

gistfile1.txt

# For training rest 5 min on compounds, 3-5 minutes on smaller ones

# Training A (first set to failure, second set -10% weight + 1 rep):
# Deadlift - 2x4-5
# Overhead Press - 1x6-8
# Weighted Chinup - 2x4-6
# Chest-Supported Rows - 2x6-8
# Close-grip chinup - 1x6-10

# Training B (first set to failure, second set -10% weight + 1 rep):
# Bench Press - 2x6-8
# Incline DB Press - 2x6-8
# Barbell Curl - 2x6-8
# Triceps Pushdown - 2x6-8

# Training C (first set to failure, second set -10% weight + 1 rep)
# Squat - 2x6-8
# Leg Curl - 2x6-8
# Leg Extension - 2x6-8
# Calf Rise - 1x12-16
# Cable Cruch - 1x8-10


Stats:

    weight = 77 kg
    body fat = 13.5%
    lbm = weight * (100%-body fat) => 66.605 kg
    fat kg = weight - lbm => 10.395 kg
    TDEE = 2500
    training per week = 3

Let's calculate optimal cut kcal:

    weekly deficit = 3500
    rest kcal =  TDEE - (weekly deficit / 4) => 1,625
    training kcal = 100% * TDEE => 2,500
    
Hormonal balance can be maintained when:

   minimum fat per kg = 0.8/kg
   required fats = minimum fat per kg * weight * 7 => 431.2
    
   training fats = 40
   rest fats = (required fats - training fats * training per week) / (7 - training per week) => 77.8
   
   minimum protein = 3.0/kg
   protein intake = minimum protein * lbm => 199.815
  
Summarising:
    Training:
    
        training kcal => 2,500
        protein intake => 199.815
        training fats => 40
        carbs = (training kcal - protein intake * 4 - training fats * 9)/4 
            => 335.185
        
  Rest:
  
        rest kcal => 1,625
        protein intake => 199.815
        rest fats => 77.8
        carbs = (rest kcal - protein intake * 4 - rest fats * 9)/4 
            => 31.385
        
  cardio kcal = 0 * 400 => 0
  diet deficit = TDEE * 7 - training kcal * training per week - rest kcal * (7 - training per week) => 3,500
  estimated loss = (diet deficit + cardio kcal) / 7000 * kg 
                        => 0.5 kg