Do it yourself Help

[apollodeluxe]

I need to build a diet around this...I am really struggling and need some help.

Weekly Caloric Deficit Projections and Estimated Fat loss/week
Calories In Cals Out Daily Caloric Deficit
Weight Train Cardio
Mon 1,880 400 500 Mon 1,964
Tue 1,880 400 500 Tur 1,964
Wed 1,804 0 500 Wed 1,640
Thu 2,894 400 500 Thu 950
Fri 1,880 400 500 Fri 1,964
Sat 1,804 0 Sat 1,140
Sun 2,894 0 - Sun 50
9,671
Fat/Muscle Loss Ratio: 82%
Body Eficiency: 60%

0.30 lbs LBM Loss/Week
1.66 lbs Fat loss/week

 

[apollodeluxe]

I need to figure out something I can do while working. I work out around 11:30 everyday. I would like to get up around 5 AM do my cardio then, possibly do more cardio (I do MMA training after work) 6:00 to about 7:30. The training is not fighting or anything that get's my breath going. Mostly learning and punching gloves. very high low heart rate. Nothing that gets me completely winded.

I have found my body has good strong lean muscle and cutness around 185-189...I need help people. I am trying to cut wait for a fight in January.I am 6 1 215. Need some help, this is my second post. so i apologize