Hi everyone, I need your opinion on what to do. I’ve been following a whole food, clean 95% of the time diet plan to lose fat (want to keep lean muscle during this phase) and I have been on it for 8 weeks now.
Heres a breakdown of what I have done as I started at 143 lbs, 22%BF and I am 5,3
First 3 weeks I was logging my food and I was eating around 1750 cal. whole foods but carbs Fibrous every meal and I was eating 5 meals a day, I went from 143 to 138. Weight lifting 4 days a week, cardio 2-3 days as I had just finished my paddling season
Then I started planning in advance my meals, cal, macro % I started with 50% carbs, 20% fat and 30% protein and I increased my cardio to 4 days a week.
Nothing moved, so I moved macros to 40-40-20 and increased cardio to 5 days a week
Nothing moved again so I started cycling, 40-35(sometimes30)-25, I then dropped 2 lbs and 0,5 in fat %
Took one week back to maintenance another week was sick to stuck to maintenance cal continued weight training but did only one cardio session to get rid of the damn cold I had.
Then last week, went back to cycling and cardio ( I do 3 days fasted cardio) calories are 1800 to 1750 on my 3 low days and up to 2200 for maintenance plus higher carbs on that day 55-35-10, but I don’t like those days as I am always hungry, the carbs seem to make more hungry even though they are clean (sweet potatoes, oats more fruit thow on that day)
I lost 3 lbs (way too fast) and only 0,5 BF (measured inches on my fat caliper) So I am losing muscle which I don’t want.
What do I do, going back to 40% carbs doesn’t seem to work as I tried it and when I go lower carbs I lose muscle.