Fats are good, but at the end of the day and if your contest prepping you want to go fat free. Most guys do this and old school guys do this as well
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First thing I would do is keep protein at 1.5g per pound of bw. Eat foods that digest well with you. White rice and cream of rice. Stay away from bars, fries, and limit to 1 shake a day. If your going to eat eggs, eat omega 3 eggs. I would stay with white meat. Cleaner and less bloat. Fish, chicken, and 99% ground turkey, and of course egg whites. Those are the protein sources I would use.
Avocados are of one best digestive fat, at least they are for me. I hope this helps. It's a start
Do the diet you have outlined, at 20% bf you’ve been over eating, making poor decisions nutritionally for awhile. No need to go overboard right off the get go. Without knowing what you were eating prior I’m going to venture and say this puts you on a deficit. Keep at it until you staul, manipulate cardio and then diet.
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I don’t think that’s unrealistic at all. I went from 265 pounds, a size 38 waist, and the BF of a beached whale, to 183 pounds, size 31 waist and 12% BF (rough estimate) in a year and a half. That was with half assing everything for the first 6 months. If I can do it, there’s no doubt in my mind that you can to.
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I think if you're trying to compete, coming "off" is not really ideal. You can only really do that so many times. Perhaps blast and cruise will work better for you friend.
I’ve done keto found it easier to slowly cut the carbs back less energy crash especially at work I drive a tractor trailer for a living. Can’t comment on show prep no anywhere near or my thing. I’m 5’11 30yrs old and about 19%bf so in the same boat just a bit taller. I can say that your body will adapt to what ever tweaks you make so you will need to tweak macros as you go up cardio what ever it takes to get your body to fall in line. I dropped from 220ish to like 185-190 last summer then went on vacation cutting carbs and adding natural fats avocado and olive oil sparingly on the olive oil. Worked for me but like a lot of guys said what worked for them might not work for you. Keep your protien at your goal weight maybe a bit higher and go from there. MyFitnessPal is a great app for tracking your macros. Helped me a lot
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I just want to make some observations here:
You've been given some very good advice so far. You posted this thread to help get you on track but when people have taken the time to list out specific diet plans you kind of blow them off. It sounds like you have your mind made up. Let me tell you my experience because I believe we share a similar body type:
I like to eat big, get big, and lift big. Problem is, that's not entirely healthy for the long run. I once was in your shoes and just wanted to see what it would take to get a low BF% and what was hiding under some of my extra fluff.
Well, what I learned is that shit is one of the most intense and mentally fatiguing quests I've ever done. I had a very close friend on another board that coached me through the whole thing and i couldn't have done it without his help. I went from 225 to 190 in around 16 weeks. Eating the same thing or very close to it every day is mentally taxing to say the least. I was finishing college at the time, working full time, and getting married. I say that to let you know that we are all busy and you just have to buckle down and want it if you're going to jump in.
I was eating more than I thought I would. I wasn't hungry ever. It was actually a pain to stuff that food down sometimes mainly because it was on the more bland side. I meal prepped 2x per week. I carried a cooler with me everywhere I went. I found microwaves all over campus and I was eating all of the time. It's dedication. I was doing more cardio than I ever have and I absolutely hate cardio to be honest.
At the end of the day I was extremely happy with my results because I had worked so hard for them and it was something that I had never done before. The biggest thing that I took from it was some advice that you were given earlier in this thread from BigPapa. All calories aren't created equal. You learn a lot about yourself and how you respond to different variations of macros when you go through this.
My advice is to pick a meal plan and stick with it. For carbs you're going to want to be eating sweet potatoes, brown rice, or something more along those lines instead of white rice and white bread. Meal prep and carry food with you everywhere. The hardest part is when you have a family or wife because they will not be eating what you're eating and honestly, it becomes an issue.
Good luck man. I need to do it again because I'm a little extra fluffy now.