Cutting help!
 

Ok so i went a bit mad on the wrong foods last month......think i was comfort eating a little bit seen as work was doin my head in.

Im not one for comfort eating and usually eat an immaculate diet but iv put on a little fat.

I have been spending the last 3 weeks trying to cut up for all the pending summer holidays over the next 2 months.

I have been eating an immaculate diet taking in over 200 grams of protien per day and moderate fat and carb intake. Body weight 165 lbs.

Typical days diet:

05.30: oats and 2 scoops of whey (60g) with milk

07.30: 1 scoop of whey (30g) with water

9.00: 1 tin of tuna (sometimes with a bannana/4 oat cakes)

11.15: chicken and pasta with green veg/salad

13.30: 1 scoop of whey (30g) with water

15.00: 1 tin of tuna/6 hard boiled eggs (only 2 yokes) & (sometimes with a bannana/4 oat cakes)

17.30: 11.15 chicken and pasta with green veg/salad

bedtime: 1 pot of cottage cheese (200g)/casien shake (50g)

For cardio im doin 45 mins at 65% Max HR on cross trainer before breakfast one day then the next im doin 4 rounds of 2 mins on a heavy punch bag folllowed by some abs work.

Results are shocking! After 3 weeks i have lossed 3kg ....................... of muscle! And as far as i can tell, zero fat! I dearnt even check my BF%.

Now dont get me wrong im still defined but im just carrying a little too much fat and want to get rid but i just think that cardio is not the way forward for me as i burn too much muscle.

I have been continuing my normal split heavy weight training during this time.

How can i adapt my diet/training to get better results?

And can i still loose the fat just by returning to a good diet and maintaining weight training with supersets?

Cheers

It's hard to tell without looking at ya, but at 165lbs I wouldn't consider that fat. Maybe you need to bulk up first then you can focus on lossing some extra fat. But don't be surprised if you lose the fat while you bulk up.....Just my opion!

What are your macro totals like?