Why do I lose muscle when I’m on a diet, and why is fat loss not really working?

[Milfhunter-cel.]

I feel like every time I go on a diet, I just shrink, have no energy, and still don’t lose fat as fast as I’m supposed to, considering the number of calories I consume.

Here is my daily diet:

7:00 AM – Breakfast:
1 liter of protein milk

• 75 g protein
• 500 calories

5:00 PM – Lunch:
Protein cheese sandwich (with bread, maybe tomatoes) from the company "Eatlean Cheese"

• 520 calories
• 68 g protein

9:00 PM – Dinner:
400 grams of minced lamb

• 1000 calories
• 68 g protein

Calories burned (walking or gym):
300–500 calories (let’s estimate 400 calories burned)

Estimated totals:

• Total calories: 1620
• Total protein: 211 g

Body stats:

• Weight: 85 kg (187.4 lbs)
• Height: 180 cm (5'11")

Exercise:

• Weightlifting 3 times per week (very high intensity)

 

[bignigga]

Poor training likely caused by low glycogen and electrolytes. You don't need that much protein at all, you'd be better off putting the calories into carbs

 

[Milfhunter-cel.]

Poor training likely caused by low glycogen and electrolytes. You don't need that much protein at all, you'd be better off putting the calories into carbs

I thought that might be the reason why im losing muscle and so I increased my protein intake as much as possible, but it still doesn’t work.
Back then, when I was just eating whatever I wanted like pizza and burgers I actually built muscle much faster than I do now.

Maybe you’re right. I’ll try to replace some protein with more carbs.

 

[bignigga]

I thought that might be the reason why im losing muscle and so I increased my protein intake as much as possible, but it still doesn’t work.
Back then, when I was just eating whatever I wanted like pizza and burgers I actually built muscle much faster than I do now.

Maybe you’re right. I’ll try to replace some protein with more carbs.

Do your bodyweight (in kg) times 1.6 and that's all the protein you need. Then like 0.75x your bodyweight for fat. Put everything else into carbs