That sounds like a pretty good plan.
- Fasted workouts in the morning burns more fat but may be worse for performance, depending on if you're used to lifting in the morning or not. Take 10g og BCAA 15 mins before or sip on it during the workout if you're gonna train fasted. An alternative to training fasted is to train on a "protein and fat fast", which is essentially what Carb Backloading is. If you keep carbs below 20g during the start of the day and only eat protein and fat, you're body pretty much operates like it was fasting, burning fat for energy instead of carbs. If you're gonna do this protocol, eat a small fat and protein meal to as a pre workout meal and to break your fast and then lift 1-2 hours later, optimally around 4-6 o clock. Carbs and low fat in the evening with the remaining protein.
- two or three meals is good for cutting if you have a big appetite. I would eat the majority of the carbs and low fat in the first meal post workout, and then less carbs and a bit more fat at the end of the eating window. I did high protein during my cut, almost BW x 1.5. It provides the best muscle retention and satiety. That may be too much protein to get in just two meals. If so, you could eat three meals a day with the last one being just protein and fats.
If you're gonna do the Leangains approach with 16 / 8 hours fasting / eating, its important that you get slow absorbing protein in the last meal of the day before fasting so you have amino acids in your body until you start eating the next day. Casein / cottage cheese or if you wanna have animal protein you should eat beef/eggs with fibrous green veggies to slow the digestion. I always ate a big bowl of casein and cottage cheese with berries like a desert.
On the refeed day, keep protein at BW or 0.8 in grams and keep fat as low as you absolutely can. Add carbs so you hit maintenance calories or slightly below.
As you get leaner, you can introduce more carbs. You might wanna try the original Leangains protocol which has you carb cycling for workout / rest days. Keep protein at BW x 1.3-1.5 all days. Very low fat, high carbs (although not as high as a typical refeed day) around maintenance on workout days and low carb, moderate fats on rest days with a 25-30% calorie deficit. This Leangains protocol is advised for guys that are around 13 % bf, so you could try when you reach that point. The increased carbs would most likely improve your lifts.
- I'd say thats way too low calories for your weight and your current intake. Your lifts are gonna go straight down and when you have to decrease calories further due to slower rate of fat loss (everyone gets there eventually), you end up with stupidly low calories which might even hurt your metabolism and hormones.
Get a good estimation of your maintenance calories and take away 3500 calories. If you're gonna calorie cycle, you have to take into account how many days a week you train and adjust the cycling thereafter.
Start by doing maintenance on workout days and a moderate deficit on rest day. Do that for a week and then decrease with 200-300 cals for every day, keep it there a week and continue in this fashion until you hit a point where you lose about 1-1.5 pounds a week.
An example: At around 200 pounds, you're maintenance could be around 3000 calories. If so, you could theoretically do 2800 calories on workout days and 2100 on rest days if you lift 4x a week . That gets you a 3500 calorie deficit (200*4+900*3=3500).
To give you an idea, my macros by the end of the cut were (at 6'3, 175lbs, 2800 calories for maintenance):
3x a week, workout days: 375 carbs, 240 protein, 25 fat = 2650 calories
4x a week, rest days: 50 carbs, 270 protein, 80 fat = 2000 calories
I never dropped carbs more than this and it got me well below sub 10 % bf.
Now, I certainly didn't cut the fastest way. I lost about 1 pound a week in the beginning from 15% to 10% bf, but then things started to go really slow. It looked like a barely lost any fat for a month. I still advise you not to rush it and decrease calories more since the risk of losing muscle is too high at that point. Simply stick with the deficit you have at that point (which will most likely already be very big) and increase low intensity cardio. There's absolutely no need to rush a cut if you're not a bodybuilder going on stage and it will just hurt your progress. The fat loss at end of my cut seemed very slow, but then all of a sudden I reached the point I wanted.