I simply think you’re eating too much. Even when you’ve been fairly on-point, you’ve had periods of time where your diet sucked.
I firmly believe that fat loss improves dramatically the longer one is in a Caloric deficit; that is to say, one or two days of low Calories after a period of higher Calories doesn’t lead to linear fat loss.
Rather, over some time while operating in a Caloric deficit, insulin levels decrease, glucagon levels rise, and the body becomes better at using bodyfat for fuel.
I think a couple of things are going on with you:
1)You may be eating more than you think you are. I think you should take a few days, a week, whatever, and weigh everything you eat on a digital scale and make sure that you are eating what you are supposed to be eating. An underestimation of just a few hundred Calories per day can prohibit fat loss if you are trying to operate within a relatively small Caloric deficit.
2)Like I talked about above, you haven’t operated within a Caloric deficit (or a large enough one) for a long enough period of time to become efficient at fat loss. You are really concerned with strength and I’ve talked about this previously, that can be a good thing but it can also hurt fat loss progress. You write about eating more meals because of deadlifting , etc - you gotta cut that shit out. Stick to the plan and don’t justify eating more because you did some big lifts.
You can do this A LITTLE BIT once you’re “rolling” in the fat loss category - that is, once the weight is coming off (and at your level of fatness I think you should be dropping an inch off your waist every 1-2 weeks at least) you can have a day where your Calories are spiked a little bit, but you have to sorta enter that fat loss environment, first.
I think you need something to kick start your ass in gear. Check out Bricknyce’s thread, and read the whole thing. I think you should use that approach for a couple of weeks, drop some quick fat, and then maybe adopt a more moderate approach that you stay consistent with (remember weigh your foods so as to be accurate with your nutrition) and I think you’ll be progressing much faster.
Here is his thread: http://www.T-Nation.com/free_online_forum/diet_performance_nutrition_supplements/rapid_fat_loss_vs_over_vdiet?pageNo=2#2975881
You should be a lot farther along than you are. It sounds like you’re in the process of getting it together, but that should have been done a while ago.
You have the consistency with regards to training. But if you’re inconsistent, or you off base on your diet, you won’t get there.
Good luck.
