losing fat and muscle

I use to walk around at about 198 then this year after my last fight i started squatting and put on a little bit of fat and muscle and started walking around at about 210 I gained alot of muscle in my legs and now i need to seriously lose it and fat as well im 6'1 at 201 right now ive been around 201-204 the past week in a half and stoped cutting I use to could easily cut down to 185 from 198 within 3 weeks just by simple diet and cardio but now my body isnt responding at all and its stressing me out.

I run about 5 miles every morning takes me about 45-60 mins, and I do 2 hours of boxing each night, and I just started doing IF and cut my calories down to around 1200 a day cutting back big on my protein and cut out all carbs I really need to lose this muscle and fat fast I was eating around 2000 calories a day but I hit a plateau and stoped cutting i don't know whats wrong with my body I never use to have problems cutting and I have been putting in tons and tons of work with solid nutrition im gonna cut my food back to around 6 egg whites a day and 3 cups of brocolli a day now hopefully i can get to around 185 in 3 weeks any input would be great .

 

I'm just trying to image how horrible it must be to only eat 6 egg whites and some broccoli in an entire day.

 

Why are you so insistent on reaching 185? Are you planning to fight? If not, you could settle for a weight that feels optimum for performance.

 

im fighting at 171 jan 19th on a big show i gotta make weight lol as long as i can get to 185 it shouldnt be to bad my body isnt responding to my normal cutting methods idk why but its giving me hell im gonna take some oxy pro fat burners friend of mine told me they work wonders

 

lol its not fun but im desperate i was only eating around 1200 calories a day i lowered to a week ago and i havnt seen any results since i still have a lil bit of a gut probably around 8 pounds and i have some fat and a good bit of muscle in my legs which i need to cut im hoping when i cut down my protein levels with my cardio ill start to lose muscle in my legs im doing if on this as well to help speed up fat loss eating window is from 4 30 am-9 am

 

Do hill sprints on a 36 hour fast.

 

lol im afraid i dont have the energy for that

 

I was half serious, but you seem dead serious. Do you take a pre-workout supp? With lots of caffiene in it?

 

im gonna start drinking coffee tomorrow

 

how long were you at 2000 calories a day
what were you at before 2000 calories a day and for how long
how long have you been at 1200,it hard as fuck to make out what you are saying

 

I was on the 2000 calorie a day for about 2 weeks. Before that I was eating whatever the fuck I wanted so prob within 4000 a day the reason I did was before I could always cheat on my cuts and still be where i needed to be to make weight. the last week I narrowed it down to around 1200 because I stoped seeing weight loss. I started cutting 3 weeks ago at about 210, but I had tons of body fat which usually comes off real easy just by dieting normally I got a little chubby and added some muscle towards my legs due to squats which i need to get rid of.

Like I said my normal walk around weight was around 195 and I could easily cut down to 185 within a solid 3 weeks of cardio training and diet but now since I gained a little bit of muscle and little bit of fat im not seeing the results I normally see which is scaring me a bit idk if I should drastically cut calories and carbs with protein or if I should try to add calories back due to my body going into starvation mode and holding into whatever I eat im sorry i sound annoying here but im really desperate if I don't make this cut im gonna be fined a 1000 dollars, and I wont be able to fight for this promotion again im willing to do whatever it takes.

 

Too much protein will stall weight loss as will too many carbs. I would keep protein at 1g per lb LEAN weight per day to spare muscle breakdown, carbs under 50g a day (eaten only at dinner and stick to sweet potato) and get a little healthy fat like olive oil/cod liver oil/avocado in around lunch to keep hunger under control until dinner. Don't eat breakfast, your body will burn fat in the morning that way. Get a full 8 hours of sleep a night and cut the cardio back as it might be working against you. This is really just for weight loss into the sub 10% BF range, to start gaining mass again you would need to lift heavy and eat carbs/fat based on activity level (each day could be different).

 

ive been getting under 50 carbs a day and not eating near that amount of protein a day and i still am not seeing results im hoping this diet pill i take tomorrow is gonna be a mircale

 

OEP, or, anything similar, will make you test positive for banned substances.

 

My brain is melting.

 

The thing that immediately popped up to me is your run times. 5 miles in 45 to 60 minutes is a bit slow. Try speeding it up or alternating with some hill sprints as ebe9 suggested.

 

You don't think going from 4000 calories a day to 6 egg whites,some broccoli, a miracle fat burner and an hours worth of hill sprints a day is the way to go?

 

This

 

The only way to make it worse would be to add heroin and stop sleeping entirely.

 

Calculate your macros and eat at a deficit. You can't spot remove muscle, so you'll lose it everywhere.

Or squat less often.