Our expert says:
Don’t be so hard on yourself you are in great shape!!!
I can hear you are frustrated. If you are not losing body fat you are still consuming more calories than what you need – you need to be in a calorie deficit to lose body fat. That means you have to eat according to your training – if you train harder like you said you did and lost lean muscle you were eating too little to support the energy needed thus the body sacrificed its muscles for the energy – you should adjust your food intake if you increase your output, but be in a SLIGHT energy deficit to support fat loss. Start calculating your energy input versus your energy output and you will find the answer.
Google Tom Venito – he has written excellent scientific sound books that will give you lost of info and the right advice to streamline your efforts.
Just one last aspect – you need to increase you fat intake to 20% - and make sure that two thirds of that intake comes from good fats (olives/olive oil/avo/ nuts/seeds/flaxseed oil) as they act as fat burners and are vital to good health!
Good luck and take care.
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