Hello everyone, I live in Hawaii and I always wanted to lose fat and build muscle. I just turned 17 years old last week, 5 feet 9 inch and weigh 170 pounds. My BMR came out as 2896 to maintain my weight since I'm 20% body fat. I'm trying to cut and not lose too much muscle so I'm cutting 700 calories from my maintence. My longterm goal is to lose 20 pounds of fat then bulk up and gain 20 pounds of muscle after I lose the 20 pounds fat.

Before I started this new training couple days ago, I used to jog for 3 hours a day for the last four month and ate around 1000 calories which is even worst but I learned thats too much excercise and unhealty so I changed my plan. I am moderatly active and I do around 50 min - 60 min weight training three days a week full body cycling. When I lift weights, I do it as hard and I usaully have sore muscle the next day so I know I'm working as hard as I can. I do HIIT on days I don't lift weight and that is four days a week. I do it for 15 min (25 min if you count warmup and cooldown) and sprint 1 min and run 2 min for 15 min. After 15 min of HIIT, I feel slightly light headed and have a sore throat because of deep breathing so I think I'm working as hard as I can. After I finish the cooldown, the light headed is gone. This is what I currently eat everyday.

Breakfast- half cup oatmeal (not instant), one cup skim milk, 2 scoops protein powder and 80 grams of salmon. This is my biggest meal of the day and comes out to 575 calories/ 51 protein/ 43 carbs/ 16 fats

Lunch- two skinless boiled chicken with no fat on it, and half cup cucumber and 25g ginger and one cup brocolli. The sauce I put on the chicken and cucumber is 1/4 tsp olive oil, 1 tsp vinegar, 2 tsp shouyu, 2/4 tsp red pepper. It comes out to 325 calories/ 36 proteins/ 9 carbs (all from vegetables)/ 10 fats.

Pre workout- half cup oatmeal, half cup skim milk, and one scoop protein powder. This is 288 calories/ 20 proteins/ 33 carbs/ 4 fats.

Post workout- Half cup oatmeal, one cup skim milk, 2 scoops protein powder. This is 425 calories/ 36 proteins/ 43 carbs/ 7 fats.

Dinner- The exact meal as lunch which is 325 calories/ 36 proteins/ 9 carbs/ 10 fats.

late snack I eat 2-3 hours before sleeping- half cup no salt peanuts with shells and one boiled egg which is 240 calories/ 13 proteins/ 4 carbs/ 18 fats.

I drink 1 tsp of fiber powder(sugar free 100% natural) mixed with water 3 times a day which is 75 calories.

Total is 2200 calories/ 191 proteins/ 144 carbs/ 65 fats.

I have 700 calories deficiet and I want to cut without losing too much muscle. Will this be good and is there anything I can do to improve my fatloss? I drink a lot of water and it's probably around 20-30 cups of water thorughout the day and taking multi-vitamin pill. Is it bad eating salmon in the morning because of too much fats? I want to get the best benefit from this new plan and I don't want to mess up again. Thanks in advance.