I'm doing a CKD plan, taking ECA (currently two doses a day each one @ 25mg E 200mg C 81mg A EOD). ECA dose times are when I first wake up, then 30 minutes before my workout (always make sure it is 4 hours or longer after my first dose). I take BCAAs 30 minutes before (5:2.5:2.5), during (5:2.5:2.5) and after (2.5:1.25:1.25+24g protein shake) my workouts, and a multi-vitamin+fish oil with my first meal of the day. My workout plan:
Sunday - Fasted morning LISS cardio. 30 minutes on an inclined treadmill ~10-11 degrees/whatever the setting is supposed to dictate, at a 3.0-3.5 walk.
Monday - Chest/triceps. HIIT cardio immediately afterwards. 4 minute jog, four "reps" (each rep = 30 seconds sprint, 30 seconds jog), then a 4 minute cooldown jog.
Tuesday - Back/biceps. HIIT.
Wednesday - Fasted morning LISS cardio.
Thursday - Legs/abs. HIIT.
Friday - Shoulders/traps. HIIT.
Saturday - Nada.
I've only been doing this since last Monday (August 31st) and I've gone from 200lbs 14% body fat to 190 12%. I weighed myself after my cardio session on Wednesday of last week and this week, and last week I was at 191 11%, but this week I was 187 11.5%. I am practically hemorrhaging muscle mass/weight in general at this rate, and I can't figure out why I'm losing so much muscle. There's no way this can be healthy, and I need help figuring out what exactly is going wrong here. My body is producing plenty of ketones, and my diet should be on track (all my meals are a combination of one from A and one from B):
A) Tuna, egg whites, lean chicken.
B) Olive oil, peanut butter.
I eat 5-6 times a day, getting about 1500~1600 calories per day. I counted all the protein and I'm getting enough of that per day, but I'm wondering if it's due to me not getting enough fats in the day (not entirely sure about those #s)? Anyone have any suggestions if that is the case? I can't think of any ways to add more fat without adding excessively more amounts of calories. My other thought is that too much cardio is the culprit, in which case, what days should I cut it? Alternatively, will I gain back some or most of this LBM when I do my refeed/get back in to a regular diet? I know a lack of carbs makes your muscles appear less full, but I'm unaware of how much that changes your overall LBM weight.
Or should I just cut my losses at this point and go back to a bulking cycle at the end of the week? I'm really unsure of what to do at this point, but it doesn't seem like this is "working" for me. If you have any additional questions/want things expanded upon, please don't hesitate to ask them. Thanks for any and all help.