Take a look at my weight loss diet, Macros are included of course.

[Maxwell600]

Wanting to go from 20% to 10% ASAP.
230lbs @ 20%
5'9"
Please take a look!

Calories Protein Carbs Fat

Meal one
6 gg white omelet with slice of 2% cheese	153	26	3	2.5
TLC oat bar	130	2	24	3
Meal 2
2 tbsp almond butter	190	7	6	16
2 slices wheat bread	200	8	40	4
1 apple	95	0	25	0
Meal 3
8oz chicken	249	52	0	3
medium sweet potato	103	2	23	0
Meal 4
8oz New York Strip	390	67	0	12
Cup o rice	230	5	42	4.5
Post workout
Protein shake	210	30	12	5
Total	1950	199	175	50

 

[franklin]

I think your diet looks good, but a missing piece of the puzzle is your caloric expenditure. How much of a deficit will this be below your maintenance level? Conventional Wisdom seems to say shooting for about 750 Cals below maintenance is a great place to start.

 

[Maxwell600]

Yeah it's where I need to be.

 

[Teddy21]

Looks okay, however you need more fat.

You should consume 0.4g of fat per pound of lean mass. With your lean mass being about 185 pounds at 230 and 20%, your fat consumption needs to be in the 70-80g area. Try and switch some of your carbs for some good fats to balance this out.

You could probably get away with eating more than 2000 calories at your size. Either way stagger down to the calorific target you have set (dropping about 200-400 per week), rather than jumping from say 3500 down to 2000.