Endomorph Advice - My Success but Failures.

[thedeejay6]

Hi there everyone. This is my first day and first post but I especially made this to get some advice. My story: Ever since being 14 I was obese, had a BMI of over 30 and at one point (when I was 16) I decided to change. The intial year I dropped to about 140, was skinny as hell but weird thing was I still had a stomach a bit. Wasn't really dieting that much just crazy cardio and working out. I met this other guy who was my size and jacked so then I said, forget this and I fell in love with body building. Long story short, I've managed to gain weight, even to a point where I currently stand at 180lbs but 20% BF. I have hardly any bodyfat on my upper body, my arms are of decent size 14.5 - going for bigger in the future obviously but i STILL have the stomach. I recently started "cutting" because I was tired of my stomach once and for all and I need your help!

My routine:
Monday: Legs
Tuesday: Chest
Wednesday: Cardio (30 min x low intensity)
Thursday: Back
Friday: Arms
Saturday: Shoulders
Sunday: Off

My diet:

Keep in mind that I have a food scale and measuring cups so this is exact to the tee. Daily caloric intake tracked via MyFitnessPal

Meal 1: 1.5 scoop ON Shake, 2 rice cakes
Meal 2: 100g 2% milk in Tea, with 2 splenda
Meal 3: 200g chicken breast with 2 rice cakes
Meal 4: Protein Shake 1.5 scoop ON
Workout
Meal 5: Post Workout - 1 cup Brown Rice with 200g chicken breast
Meal 6: Protein Shake 1.5 scoop with 100g 2% milk in tea
Meal 7: Protein shake 1.5 scoop with 100g 2% milk in tea

Daily Caloric Intake: Protein 214g, Carbs 129g with 30g sugar from Milk only, 23g fat
Total Caloric Intake: 1800kcal/day

Now although I follow this this is how my cheat days work. Because I'm in such a low cal diet, my cheat day is the whole day of eat anything I want. I keep it limited in the sense that no fried foods no fries and KFC and stuff like that but I eat stuff like Subway, Chinese and what not. Cardio is 1x a week because I'm scared of losing muscle but I still have a stomach. I don't get it, my diet is pretty clean, what's going on?

Thank you all for your responses,

Cheers.
DJ

-oops I thought my other thread didn't post in another section, weird. Delete this one as it's duplicate if needed. Thanks

[Drangue]

However you want to do your diet is up to you, however I see alot of protein shakes and only 2 meals with whole foods. Personally I'd much more enjoy a meal with the same calorie value as the shake.
Cardio once a day won't lose muscle. I'm also an endomorph and I find if I do moderate cardio 3-4 days a week and HIIT 1-2 days a week I can keep my gains and drop some bodyfat.

[thedeejay6]

However you want to do your diet is up to you, however I see alot of protein shakes and only 2 meals with whole foods. Personally I'd much more enjoy a meal with the same calorie value as the shake.
Cardio once a day won't lose muscle. I'm also an endomorph and I find if I do moderate cardio 3-4 days a week and HIIT 1-2 days a week I can keep my gains and drop some bodyfat.

Sorry, I meant 1x a week - should I up that, how are your losses for fat?

[Drangue]

Well when I cut next ( in 1 months time) I usually hit a 200 cal deficit for the day and increase cardio. HIIT preserves muscle mass, i'd be getting into that if I were you