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As @RickRock said you should increase calories back to maintenance for a couple of weeks hopefully to reset your metabolism and from there I personally would drop calories 250 to 500 kcals and aim for a weekly loss of between 0.5 and 1lb. I am currently cutting at body weight x13.5 (well 13 this...

Personally I feel you caloric intake on your 1700 kcal a day are too low particularly if you are walking around 5 miles as that is another 450-500 calories burned taking you down to 1250-1300 plus calories burned lifting if you are lifting on those days.

Possibly has been dieting too long but 12x is too general as for me maintenance is ~16x body weight, my average weight loss over the last 10 or so weeks is ~0.85 lbs at body weight x13.5 nett calorie intake after daily two mile walks.

Also what is your weight, height and current lifting programme? You say you started on higher carbs then reduced to below 100, but what caused the weight gain over the two weeks starting late June? Or have I read this wrong and it's the other way round

I eat Cottage Cheese but my favourite is Quark, sorry for going off topic[emoji2]

I believe your protein intake is too low on a cut, you should aim for 1.5 g per lb of lean body mass assuming you know your body fat % (unless of course your body fat is ~40%).

I always used to be more sore two days after training a muscle group, rarely get DOMS now.

Completely normal you will be back to your normal weight within a few days assuming your diet is back on track

There is nothing wrong with what you're doing at all it is just that @tazzocc suggested 13-15% was realistic but I am not so sure it is so I just crunched a few numbers to see what body fat levels you would be at 180 and 190 which is where you said you would like to be at. Keep with your plan...

I don't mean to burst your bubble but assuming everything is on point and you have P-ratio of 1:1 then at 190 you would be slightly over 21% body fat and at 180 you would be just under 19.5%, if you are gifted with a P-ratio of 2:1 (1lb of muscle lost in every 3 lb of weight lost) then you would...

Does you back issue prevent you from walking for 30 minutes or so? That is the only cardio I do at the moment.

11 lbs in 7 weeks seems ok to me, agreed it seems to have slowed down the last two weeks, how large do you believe your deficit is? and have you adjusted your caloric intake down since you started?

Thanks for that I will ask them to do those when I go in on Monday!!

I had my bloods done and was briefly advise by the doctors receptionist that my Testosterone level was 12.5 n/mol = 361 ng/ml which is obviously an increase from 9.5 / 274 and I am due to see doctor next week to discuss all the other results that are also in the normal range apart from one...

Carb back loading is basically eating mainly carbs after an evening workout and eating only protein and fats before.

I would aim for approximately 210g of protein per day (lbm in lbs x 1.5g) and 60-80g of good fats and the balance made up from carbs.

Noted, thanks

No problems sleeping at the moment pretty much get 7 to 8 hours unbroken sleep a night and wife hasn't noticed anything either regarding snoring, gasping or laboured breathing. Used to snore a lot but that stops once I am under 196lbs currently at 174ish.

I am due to go back to the doctors on my 51st birthday (13 June) as I now seem to have zero libido, rarely get morning glories, constant feeling of tiredness (fall asleep at work during lunch) and my moods are getting worse. I went to the doctors in November 2014 (with similar issues that I had...

Not old at 42 if so I am ancient at 50. No doubt the press will blame it on Nandrolone as they always seem to blame steroid use