I made this a few months back and I think it’s a good reference. When Your Cut Stalls
The only thing I think that applies to you though is your starting point for cardio (wayyy too high) and it seems like you started way too low on calories too. You haven’t really given yourself much room. I’m not gonna sugarcoat it–your calories are scary low right now for your activity levels. I don’t believe you’ll be able to get the look you want this round. I’m gathering you’re in no rush here and open to focusing on the long game, so I wholeheartedly would encourage you to work on getting that metabolism humming again. Like 2500+ cals/day, less than half your current cardio and not gaining any fat. (Endgame though…not suggesting you just start here tomorrow.)
Thanks for sharing more photos for reference. From the looks of it, you’re definitely depleted and seem to be carrying alot of stress/water weight…not surprising given everything you’re throwing at your body.
I’m happy to walk you through the reverse dieting process if that’s something you’re willing to give a shot. If you have the discipline to dedicate 4 hr a day to lifting+cardio all the while suffering such an extreme deficit, I have no doubts you have the meticulousness to properly “heal” your metabolism.
In the meantime, I would suggest a cheat meal or a refeed day once a week. I’d be curious to see what happens if you change nothing else for a few weeks but just pick a day to either do an evening cheat meal or a refeed day. Personally, I’ve always started implementing them when I hit your current level of leanness and find them essential both physiologically and psychologically to get me to next level abzz. We natties need to find our own tricks since we can’t cheat with all those creatinez and drugz 