Please help my endless cycle of spinning my tires in the mud

[jspillane08]

So yet another attempt to lose fat only to loose way to much muscle mass and melt away is complete .I need some help. I have bulked myself back up to 175 with somewhere between a 10.5 and 11% bodyfat. I do not have much weight in my lower legs most people think I am about 185 or so. Anyways, my ectomorph genetics make my weight and muscle mass very very inconsistent. I figure 2600 calories should be enough for mateince, but ive made that mistake before haha. Here is my day please advise on anything diet, supplements, timing anything.

Meal 1
2 whole eggs
4 egg whites
1 cup oatmeal (dry measure)
1 bannana
1 Tbs almond butter

Preworkout
no-explode

Postworkout
2 scoops Syntha 6

meal 2
1 cup cottage cheese
1 apple
handful of almonds

Lunch
8 oz chicken breast
brown rice (2/3 cup dry)
broccoli

Meal 4
2 scoops syntha 6

Dinner
Oz chicken/ steak/ salmon
1 sweet potato
large salad

Bed 1 cup cottage cheese
1 Tbs organic PB

I take Bcaa also, I do cardio 3 times a week for 20 min and 5 days of weight training. I take 2 full days off and get about 50 hrs of sleep per week. Is there anything I am missing, I think this is a pretty good mix, I really can't take the pain of another free fall.

 

[EasyEJL]

I think the trick for you will be to only very slightly lower calories, like 100-200 below maintenance, and understand that it may take 2-3 weeks to see any difference. the faster you loose the fat, the more likely it is to take muscle with it. outside of that, I dont have much to offer, i'm an endo, so a quite different experience