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