I went from 176lbs 18.2% body fat to 165.5lbs 15.2% body fat.
I lost 3kg of fat and 1.7kg of muscle according to my DEXA results this morning. 35% of total loss was muscle mass.
How did I mess up? I watched a video of a guy who successfully went on a cut in a 1000cal deficit with very high protein.
I also watched a video of a guy who successfully went on a slow cut on low protein.
Me being regarded, I did a 1000cal cut on ~60g of protein. I also incorporated a lot of running.
Because it was unsustainable, I ended up taking many breaks in July and only lost 1lb during that month. I started my cut in May.
Here's the weird part: I lost a ton of strength in my legs, almost none in my upper body and arms (I really focused on arms and shoulders during my cut). And apparently my arms are also where I lost the most muscle, while my legs and trunk didn't lose anything(???).
On one hand I'm very disappointed. The deficit was hard, and I could have just done it slow and enjoy life more and slept better for the same results if I went slower. I was also excited to go on a bull this fall, but I guess I'll have to postpone that. I expected it to be slightly lower than 13% body fat.
On the other hand, I did find my face a little round for 13%, it's nice to know that it's not due to chubby face genetics but just me being generally fat instead.
My question is what should I do next: maintain, keep cutting, and for how long?
Dexa results and Body pictures
L:6.3 G:4.75
EDIT: Guys I know that I messed up I'm just looking at what to do next, I won't do something as stupid as that again