Hello, I am 19 year old male, 5′9 and currently weigh about 168 pounds. I have lost over 10 pounds in the last month as a result of binging on junk food during summer school on campus. However I think that some of this weight I lost is not just fat, but muscle is well.

However prior to this month I had little to no moderation in diet, pretty much eating what i wanted and whenever I wanted. I focused mainly on chest, biceps, back and shoulder. My workout routine has mostly been pyramiding, starting at lower weights higher reps and progressing by 10-15 pounds while decreasing the reps by 2.

As of last month I have cut the junk food and unnecessary fats and began consuming fruits&vegetables, 85-90 ounces of water and 2 big glasses of fat free milk (about 12 ounces). I have also began to eat 5-6 small meals and began doing cardio (first two weeks long runs at low intensity then i changed up to interval cardio as i have consistently heard it burns more fat.

For example, for today:

Breakfast: Kashi Go lean high protein & fiber cereal with skim milk, banana, 1 Big glass of fat free milk and a banana.

Lunch: 6′ oven roasted chicken breast sub from subway (no cheese or dressings and on whole wheat bread) and about 1.5-2 servings of blueberries.

Snack: Glass of whey protein with water and a banana

*lifted weights for about an hour (chest and triceps), then 25 minutes of interval cardio on treadmill (brisk walking @ 3.5 mph for 3 min then fast jog/sprint @10mph for 1.5min, then continued by 1.5min walk @3.5mph, and this cycle alternates about 6 times and i end it with a 5 min walk)

Snack: whey protein with water and an apple.

Dinner: 6′ Oven roasted chicken sub from subway (no cheese or dressing and on whole wheat bread), plate of steamed broccoli and mushrooms, and 1 Big glass of Skim milk.

*All of this is food is about 1550-1650 calories. *

I believe I have lost muscle because my chest looks narrower, and I don’t think I’m progressing too well with losing body fat where I most want it: on my abs and love handles. ALSO i am not getting stronger and I’m sure I haven’t reached a plateau (my peak was in senior year in high school).

Sorry this question is very long and beefy. Just wondering if any of you guys would be able to help me out…
OH, I also forgot to say I have a pretty wide chest and am fairly built. I just have some fat probably around 18-20% but I want 12-14%.

I don’t care about body weight, just want muscle.

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