metabloic rate super low?
so i created a post about a month or so ago about how i had just stopped losing fat even tho i was in a caloric deficit. recently i've also stopped gaining muscle mass as well and im stuck at 190 lbs. 20% body fat. which confuses me due to the fact i further improved my diet since the last post and i still have gone no where. i should be around a 250-500 calorie deficiet but if anything i feel like im gaining fat and losing strength. a little backstory before i get to my question. when i was 18 i had horrible eating habits fast food ect but i ate constantly and had a fast metabolism. once i got into my 20s *im 22 now* i stopped eating constantly and it turned into maybe 1-2 meals a day most time it would be a snack or something for lunch and then a large dinner meal. obviously that slowed my metabolsim and i gained weight * 165 lbs - 200 lbs* in about 1 1/2 years. ive been lifting 3-5 days a week and slowly working on my nutrion for the past 7-9 months or so. my question is could my terrible eating habits before still be affecting my metabolism now which gives me a much lower calorie count than i thought? and if it could be how do i fix it? I am deploying in july and was hoping to break 15% body fat by then and am slowly losing hope that ill succeed in that. any advice, tips ,or help would be amazing.