Ya Alex. Sorry for the ambush.
Anyway, from you bulk to your cut the turnaround was too fast. Dropping from 3000 kcals to 2300 was way to much, esp given you were creating an even larger energy deficit with your training change of pace. The body has to have time to adjust, or things get out of whack, and you lose the ability to trick the system downward. I usually start my clients at maintenance - 200kcals, always cutting carbs
...and let me explain why.
Of the 3 macros (macro-nutrients) only carbohydrates are non-essential. You need fats and protein to survive, carbs you don't. Given that carbs are the odd man out in this vital nutrient scenario, this where we cut. Another reason why we cut here, is carbs begat carbs. Eat carbs crave carbs. They flash enter the system, they flash leave the system and leave hunger in their wake. This hunger is the number one cause that leads people off the wagon. OTOH fats and proteins in whole food form hangs with you longer. It sticks to your ribs, and makes your body use additional energy to break them down (TEF). When it leaves the system the hunger isn't as severe, and thus doesn't lead to over-eating at the next meal. Besides if you're going to cut calories low, you really want to be left with kcals that give u the most bang for the buck, nutritionally. Carbs are pro-inflamatory, and do goofy things to the metabolism, so the fewer the better. I could go on and on about what a PIA they are to folks in my line of work, but I'm sure u get the point by now. There's a reason why pro bodybuilders live on greens and tunafish before a contest.
So, my recom would be, cut slower. The folks I work with at The Institute are far from athletes, and are more metabolic patients, so I can cut them quicker. Athletes are another animal, completely. You can't be so dramatic. A proper cut in your case should be ~6 weeks, cutting initially 200 kcals (carbs) and 100 kcals (carbs) every week thereafter, until you hit your goal comp. If you can't get where you need to be within that time frame the don't bulk for so long (mini-bulk) so you don't have so far to go to get where you need to. Minimal trial and error are going be a formula until you've done it a couple of times and get it dialed in. If necessary, once you get everything stair-stepped down, then institute re-feeds at various points during the month to get things (metabolism, hormone levels) kicked back up. As far as your ECA stack - it's not necessary but it does help, esp through sticking points.
Understand though, you absolutely cannot do any of this stuff during your season. You are not a fitness competitor, so looking pretty is secondary to your game. Eat for performance, not just maintenance.
DJ
