Im currently on a week break from a 15 week long cut. During this i dropped from 220lbs to 194lbs and from ~18% to ~11%.
I averaged a weight loss of 1.7lbs per week and according to my estimates lost around 25lbs of fat (1.6lbs of fat per week). So, according to estimations i lost an average of 0.1lbs of muscle per week.
My lifts were:
Bench: 300lbs x1
Deadlift: 475lbsx1
Squat: 440lbsx1
Im testing my new 1rms this weekend.
My approach for the next 5 weeks is intermittent fasting:
2800kcal
300g protein
100g carbs
120g fat
While training for strength and adding cardio post-workout and in the morning.