FRUSTRATING!

I wouldnt go changing anything drastic just yet , when I first started the gym I didn't lose for a few weeks actually my weight starting fluctuating up and down mad before that I was just walking and losing steadily .
I just kept at it and it started coming off so it was more than likely just water retention from a new exercise regime
Don't panic just yet I know it's hard but as people have said the scale isn't the best indicator of progress , the fact you feel fitter and stronger is progress in itself

Also agree with the amount of cardio your doing is overkill , I know we all want the weight off fast but 3 hours of cardio is likely not substainable and is not necessary ,

I think 1900 is a lot when you try to loose and I would also suggest going to TDEE method. I had 1900 when I was reducing and it gave me a 500cal deficit per day.
Additionally apart from weighting the food you log try to make sure you eat at exactly the same time and same calorie level not like you do from to time frame.
Drinking a lot of water is good but overdoing it gives a oposite result because you also need microelements and vitamines to lose fat and water removes them from your system.
The sports you do are not full cardio, I would suggest adding a 30-60 min bike ride or run to your workout for 2-3 times a week.

I would also suggest another change.
The 40/40/20 propotions are good when you do not work out at all. If you train that much as you wrote then I would suggest changing this to 50/30/20 or so.
You can also calculate it in the following way:
2g of protein per kilogram of body weight (multiply total by 4 to get how many calories you get from protein)
total daily target of fat can be calculated by the following formula: fat (g) = ((total calories per day)*20%)/9
rest should be carbs so you calculate: (total calories per day) - fat(cal) - protein(cal) = carb (cal) to get grams just divide by 4.
There is no use to provide more protein than the above mentioned, but giving more carbs will allow you to boost your metabolism with the training program you described.
I would calculate the total calorie per day base using the TDEE method. This gives the best estimation in my opinion.

Also I do not agree to the version that you cannot gain muscle while on deficit. According to the mesurements I made using a skinfold caliper, scale and an excell sheet (plus some fat calculators that can be found in the internet) I didn`t lose muscle during my deficit stage, but actually gained a bit.

So good luck and do not give up the results will come if you`re dedicated.

Maybe you should try doing a keto diet. For me I just do not lose weight if my carbs are over 100g. I stay close to 50g if not less. Some people are able to handle a diet with more carbs, but most people cant without even knowing it.

Good luck

do you weigh/measure your food?

Do you log everything???

Yes! I log everything. I do not weigh my food, but I measure it.

So the only thing I don't really have complete accurate weight of is my meat.
But, I don't eat extremely large portions and have weighed in the past and know about the size of a 4 oz piece.


What do you mean stats?

if you are not weight your food get a food scale...

Consider this, if your were off 100 by calories per day that means that you would consume an additional 1200 calories per week ...

You really need to be weighting everything...

I completely agree that OP needs to weigh her food...I was shocked to learn how much I was really consuming. BUT, where do you live that has 12 days in a week? :huh: