Need to lose 4kg

hey guys. I am currently 104kg I want to lose about 4kg. age 22 height 179.

Currently on a carb cycling with 220-250 protein. carbs is 160-280 depending on which day it is. and fats is 40-70g depending on which day.

I can see I am slowly cutting. but the scale simply doesn't show it. it's probably a good thing because I don't want to lose muscle.

just want to know if my macros is in check according to my weight and height for my goals?

Any advice would be appreciate.

How much cardio are you doing? Id it hiit or moderate intensity steady state?

Do you implement dropp sets? Super sete? Rest pause sets or even giant sets to increse intensity?

Post your full diet maybe there is a food source u need to change.

Have you worked out your calorie requirements and how many calories you eat per day? Macros look fine provided cals are correct.

Bud read my other post in your first cycle in 4 years thread. We need more accurate info to be able to help.

Rhino wrote: Bud read my other post in your first cycle in 4 years thread. We need more accurate info to be able to help.

Okay go check out the photos in the other thread.

With the start of a new program (Week 1) i Dont do Super sets or drop sets. in week 2 i start with Drop sets and double drop sets. Week 3 onward i do Double drop sets and super sets. Also decrease rest period between exercises as the weeks go by.

Sorry not actualy carb cycling, Just low carb and my high carb day is on wednesday, where i decrease protein to 150g and up my carbs a quite a bit


Meal 1
7 Egg whites
1 whole egg
3/4 cup oats
7.5G BCAA

Workout

Post workout
45g Protein ( Whey and Casein mix)
25g Maltodextrin

Meal 2(Snack)
1 apple
20g almonds

Meal 3
200G chicken
100g Sweet potato

Meal 4
1 can tuna
75g Green veg

Meal 5
200g Chicken
75g Broccoli
20g almonds

Meal 6
200g Chicken
100g Green veg
20g almonds