Cut diet and workout help please

[catdog]

Hi All,

Bulked up from 74-85kg this year and have gained too much fat which I’m now hoping to lose. I’d estimate my BF% to be approximately 16-17% - would like to get that down to ~10-12%

So far I've dropped to 78.9kg. First 3kg waterweight drop in the first few days and since then I've been losing ~1kg/week
A bit concerned that my lifts have dropped significantly – I’m assuming due to decreased energy from reduced food consumption.
Barbell bench dropped 3x5 100kg -> 3x4 90kg
Barbell squat dropped 3x10 90kg -> 3x10 70kg

Workout is more or less:
Dave's Upper/ Lower Split (DULS) | Muscle & Strength
So a 4day upper/lower split
After each workout and on my off days if possible I do 30mins of cardio which consists of 10mins bike, 10mins cross trainer and 10mins rowing machine.

Diet is generally:
~200g carbs / ~80g fat / ~170g protein / 2200cals

Breakfast:
60g oats
15g peanut butter
100g banana
Or
3 poached eggs / wholemeal muffin

latte w/ 1 sugar

Snack:
30g WPC
40g fine grained oats
20g almonds

Lunch:
80g brown pasta/ rice (raw weight)
180g chicken breast (raw weight)
80g pasta sauce

Snack:
30g WPC
40g fine grained oats
20g almonds

Dinner:
200g steak/Atlantic salmon
Broccoli

Snack:
25g Micellar casein


Some feedback on improvements I could make in regard to diet and workout in order to minimise loss of LBM and maximise loss of fat would be highly appreciated.

 

[Shrek]

If you are not losing on 2200 then drop to 2000 or introduce some more activity like hIIT.
How long have you been on this diet?
If you packed on too much fat on bulk then you did it all wrong (don't worry most bulks go wrong).
Increase cals slowly next time and try to gain no more than 500gms per week.any more than it will be mostly fat.

 

[catdog]

If you are not losing on 2200 then drop to 2000 or introduce some more activity like hIIT.
How long have you been on this diet?
If you packed on too much fat on bulk then you did it all wrong (don't worry most bulks go wrong).
Increase cals slowly next time and try to gain no more than 500gms per week.any more than it will be mostly fat.

At current cals/activity im losing ~1kg/week, its been ~4 weeks

The bulk worked out to be ~500g/week weight gain. Still unsure why it all went wrong

 

[Shrek]

Even losing a kg a week at your weight is too much. 1kg per week for 120kg person is ok.
You'd be losing LBM.

Regarding bulk if it went wrong then look at training and diet. What were your macros. Did you routinely go over your cals. Could be anything. Maybe you were not training with enough intensity to initiate new growth.

 

[Bazza20]

You are losing weight too quick.

 

[Snoochies]

I've just put on 3kg by eating the same amount of calories. I'm now 104kg and for the life of me can't get the scales to go the other way again.

My strength gains are still consistently gaining, taking in the right amount of protein, fats etc and limited carbs.
My shirt is getting tighter, arms are getting bigger but my belt buckle hasn't budged and still have a chubby look.

Have been reading about Endomorphs and I'm in that category. I started at 103kg and dropped down to 100.8kg and then the weight started going back up to where I'm at now.

Breakfast
Oats with water and 50ml skim milk.
2 x tea, skim milk

Snack
Banana + 40g WPI

Lunch
Mixed green, Small avocado, Cherry tomatoes, Light and tasty Cheese (25g), Tuna

Snack
1/4 Cup almonds + 40 protein

Dinner
200g steak, vegies (carrot , broccoli, pumpkin etc)

Post Workout
40g protein + 300g No Fat yogurt
Coffee Pre Workout

That's roughly my daily eating routine.

 

[Sydking]

I've just put on 3kg by eating the same amount of calories. I'm now 104kg and for the life of me can't get the scales to go the other way again.

My strength gains are still consistently gaining, taking in the right amount of protein, fats etc and limited carbs.
My shirt is getting tighter, arms are getting bigger but my belt buckle hasn't budged and still have a chubby look.

Have been reading about Endomorphs and I'm in that category. I started at 103kg and dropped down to 100.8kg and then the weight started going back up to where I'm at now.

Breakfast
Oats with water and 50ml skim milk.
2 x tea, skim milk

Snack
Banana + 40g WPI

Lunch
Mixed green, Small avocado, Cherry tomatoes, Light and tasty Cheese (25g), Tuna

Snack
1/4 Cup almonds + 40 protein

Dinner
200g steak, vegies (carrot , broccoli, pumpkin etc)

Post Workout
40g protein + 300g No Fat yogurt
Coffee Pre Workout

That's roughly my daily eating routine.

That seems like really low calories? have you logged it anywhere with fitday or my fitness pal ?

When you say oats, should be 30g 50g 100g ect, as they are quite calorie dense and you could be eating alot more then you think...Or less

With steak, a 300g Scotch fillet will yield about 50g of fat and 650+ calories were as a porterhouse or rump will be less then half of that.

id measure in weight not cups. See how you go after a 2 weeks then re asses.

I know ive been having trouble loosing weight as my dexa thread but im just eating too much i rekon. Meh see how we go anyways

 

[Snoochies]

That seems like really low calories? have you logged it anywhere with fitday or my fitness pal ?

When you say oats, should be 30g 50g 100g ect, as they are quite calorie dense and you could be eating alot more then you think...Or less

With steak, a 300g Scotch fillet will yield about 50g of fat and 650+ calories were as a porterhouse or rump will be less then half of that.

id measure in weight not cups. See how you go after a 2 weeks then re asses.

I know ive been having trouble loosing weight as my dexa thread but im just eating too much i rekon. Meh see how we go anyways

Yeah this all came from Myfitness pal.

Oats are 2 packets or satchels from Uncle Tobys and I do eat Porter House Steak, usually 2 at a time.

I've dropped down to about 2000 cals now and doing more HIIT stuff so see how that goes. I've always been able to put on weight very easily.

 

[Sydking]

Yeah this all came from Myfitness pal.

Oats are 2 packets or satchels from Uncle Tobys and I do eat Porter House Steak, usually 2 at a time.

I've dropped down to about 2000 cals now and doing more HIIT stuff so see how that goes. I've always been able to put on weight very easily.

Same bro, can put on weight like a mac truck... sucks a bit tbh. but i spose when you eat like shit you look like shit huh.

Wish i knew what i knew when i was 13 and not 20