A couple bits of general info., if I may.
I agree that no one should be ravenously hungry when trying to lose fat. This path leads to eventual cheating/ guilt, all the while in a state of crushed metabolism. This = enhanced fat re-gain and lower self esteem. Eventually more body fat accumulates than what was true at baseline. (ugh!) A little discomfort/ hunger at times is indeed necessary but torture cannot be maintained indefinitely. Unfortunately, there is no good data on how long a lower energy balance (and % fat) takes to become the “new set point”. I’d guess it’s likley about 1-2 years while following reasonably maintain-able habits. (Maybe try a search for “Restriction Contradiction” here on the site.)
Based on what I’ve seen here, this may be a case of working too hard and too detailed, too fast. Let’s remember, the goal is very do-able.
Info… 6 lb. fat x 3500 = 21,000 kcal total deficit
21000 / 9 weeks = 2,333 weekly deficit
= just 333kcal deficit daily (very sane)
In a scenario where we assume about 1900 kcal to maintain, it should mostly be a matter of keeping up previous (steady weight) lifestyle + one additional workout. The dietary alternative is 350 kcal “dilution” via extra fiber (up to say 40g daily) or other dilution techniques (wrote something on that, too).
Of course, body comp is not as easy as energy balance calcs, which is where peri-workout nutrition and macronutrient tweaks come in - as we’ve seen here. And of course, there are still other tweaks. [grabs soapbox] The final ingredient must be patience - otherwise the long term consequences could outweigh temporary rewards. [off soapbox]