RE: Not very good at this cutting 'stuff'
You need to tell us what you eat, at what times, and your total calories per day.
As I have nothing to weigh my food with I am not sure. What I eat is above.
I eat like:
7:30 am home made oat bar, no sugars etc..
12pm - 12:30pm tuna sandwich, with mayo
4pm savoury rice with (seperate) chicken
5pm 5 eggs with no yolks
6pm bowl of oats
7pm 5 egg white 2 yolk and cheese omlette, vegetable spring rolls (2)
9pm 2 scoop protein and 5 egg white shake
Also what is your body fat% currently?
I'm not sure, I was starting to see my abs but then I got fat again.
What is your average heart rate when you do the bike cardio, and your age?
Not sure about heart rate, 19.
What does your weight training program look like?
3 day split
What supplements do you use on top of your diet?