What has been working for me during my cut:
-Have a glass of water upon waking
-Cup of black coffee for pre workout
-Lift for 50-60min
-Another cup of coffee and small snack(protein shake or bar)140 cals or under
-Drink plenty of water through out day(half gallon or more)
-Lunch at 1 or 2pm (600-700 cals)
-Dinner at 7pm (1000-1100 cals)
Calorie intake: ~1940
Non lifting days:
-Are almost the same, skip the morning snack, skip lunch, have a snack about 2pm (100-140 cals)
-Everything else stays the same
Calorie intake: ~1800
I don't have to do cheat days because I eat what ever I want as long it meets my calorie goal. Pizza, burgers, sushi it's all good! I am not stressed mentally by eating chicken and rice all day everyday. Protein and fats stay fairly high everyday and carbs are moderate on workout days only other wise they are low.
On the weekends I'll have breakfast lunch and dinner but keep cals at ~2400 a day. It is cool because I am in a significant deficit that I can eat more over the weekend and continue to be at a deficit going into the next week, thus continuing weight loss.
Pic on left is from April 8 2014. The one on right is from November 2013