I usually diet around this time of year upto about mid January, when I need to increase my intake to support the training load.
I’m 177cm tall and at last weigh in was 71.5Kg and about 14% body fat. My aim is to get down to about 5-8% body fat before January.
I’m limiting myself to about 1500-1700 calories per day, very low fat, not too many carbs and a moderate ammount of protein. Oats, whole wheat foods, fresh fruit and veg, min 2L water per day and a few treats along the way. I usually have around 500 calories for breakfast, 5-600 during the day and 5-600 in the evening.
I train about 6-8hrs per week at the minute which is mainly low intensity work with a few 60min tempo sessions which will help towards building base using my limited time available and hopefully maintain a decent ammount of muscle as the body fat gets harder to shift. I try to weigh myself and calculate my body fat at the same time every week and only once per week.
Have had good steady results over the last 3 weeks, so far so good.