Cutting help!

BARKER!

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

11.15: chicken and pasta with green veg/salad

13.30: 1 scoop of whey (30g) with water

15.00: 1 tin of tuna

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

Extreme

Its possible you have lost fat but due to your diet may be a little "flat" due to the lack of carbs in your diet. I think 1 day a week you need to "eat up", that is have a non diet hour at around 3 or 5.30 where you eat anything. Have a chinese, some ice cream or anything you fancy bcos if its done within the hour your body wont be able to digest it all and all that will happen is your metabolism will get a boost and you'll end up going for a good dump which removes toxins from your system.

If you pig out for an hour the insulin release which normally leads to fat storage wont be able to store everything as fat but you will get the mental and physiological boost from the extra calories, the additional carbs will be sucked into your muscles and make them look fuller for the next day or two and your metabolism will be boosted and your fat burning ability will be enhanced because if you are eating this diet daily your metabolism WILL slow down.

You should also be incorporating EFA's into your diet too, they will help prevent your metabolism slowing down.