@franktrc
Replying to the other part, I m 66.2 kg now and 172 cm tall, body fat was measured by an inbody gym scale.
Doing a 4 days split, upper and lower 9 exercises x 15 rep each + 35 min cardio. (Walking on a treadmill with a 15 incline and 3.5 speed)
The cardio itself burns you a shitton, but your lifting is getting hammered by the cardio draining your fatigue and taking away your muscle gains. Is there a reason you want to keep doing cardio if your goal is building muscle?
How much do you lift in those exercises? Are you doing full ROM?
You should go, if you haven't, into a maintenance phase. Keep this weight for a month or two. Make your body get used to it, and then start bulking up if you feel to when you are going to grow muscles.
You are also overdoing it with the protein. You need between 1 to 1.5g per kg of lean bodymass of protein for building muscle efficiently. The rest is going in as basic energy storage and doesn't do you anything.
Micronutrients are very important! Maybe it is not related directly with weight loss, but definitely, related to how you will lose weight and what weight actually you will be losing.
Do you mean macronutrients? I didn't say micronutrients - in any way, it doesn't work like that - not sure where you get this information, but there is no scientific consensus that leads to this statement. This has nothing to do with opinion. Laws of thermodynamics can not be broken, and the body doesn't care about the source of its energy when it is storing it as either fat or glycogen. Your genetics tell you where to put on fat, and where to lose it, not your macros.
Also, where do you get your information about "reverse diet"? A quick google search tags it as a fad without any evidence. What is your goal with it?
