Well I was 173lb 6'0" 3 months ago and now am 167lb. I haven't lost much fat, still have 1-2 inches around the gut with some love handles. Goal is to be able to get rid of this belly fat completely.
My routine is 3 day split with compound exercises:
Chest/shoulders: bench, dips, overhead press, flys, tricep push down
Back/bi's/abs: lats, rows, standing raise, sit-ups/leg raises
Legs: leg press (can't do squats or DL due to back injury) leg curls, leg ext, calfs
Cardio: HIIT for 15-17 min on bike 2-3/wk
My diet I log every day, average is:
I have lost more muscle than I wanted and not enough fat,
My lifts have suffered but I kept the weight the same meaning less reps, usually 5-8.
I maintain at 3000 Calories and decided to start by dropping to 2700.
I bulk at 3200. I don't understand what I did wrong? Or if I'm on the right track?
I have stopped losing weight but am afraid to drop calories more due to losing so much muscle already despite lifting 3-4/week with intensity. Please help.
Also please no criticisms about me needing to bulk more etc etc right now my goal is get lean without losing too much muscle.