I think he's listing totals, not each side. 1 45 and 1 10 on each side. It's 155 though if hes using a standard bar (110 + 45).
Drop the cardio, especially on days you lift, and you should be fine re muscle loss.I'm 6'2 and 185lbs right now, I'd like to go down to 175 and lose mostly fat. To accomplish this I've been eating 150-200g of protein daily, 1500-1800 calories, and lifting 4 times a week and doing 20-25 minutes of cardio per day (300-350 calories worth).
Hopefully I don't lose much muscle on the way down, I don't have much to spare
It does get boring - most normal humans don't stay under 10% indefinitely. I usually do it once a year for the summer (start in the Spring) and spend most of the fall/winter in maintenance and then bulking. Once you get in a routine though, you can pretty much base your year around your lifting schedule. This past year, I got up to 205 lbs @6'0" and the cut has been easier than its ever been - I'm sure because I had more muscle than I've ever had played its part. Down to around 185 lbs and 10% body fat, but would like to be even leaner.
!500 seems way low. Doesn't the body only tolerate a certain amount of fat loss speed? I keep it at 2000 and have a similar build, little bit taller, little bit leaner with almost the same exact workout protocol and still dropping fat. Almost certainly losing some muscle but it's hard to really tell how much. I'm losing very little weight though while continuing to cut up so I suppose I'm staying close to even muscle wise.
