Getting below 8% bodyfat isn't difficult, maintaining it is. Whenever i drop below 10% I get ravenous to the point I'll eat 2 Mcdonalds meals, 2 desserts, a whole pizza and still feel like I'm starving to death while my stomach physically hurts from the meal. This feeling doesn't go away until I've put on weight back up to 11% or so.
Tips to losing last few pounds with minimum muscle loss:
1.5g of protein per pound of lean body mass each day
10-20% calorie deficit
2-3x week weight session, pretty much any of the popular programs. You can cut volume to 1/3 to maintain muscle and not burn out from the low calories.
Minimal cardio, there is some evidence that doing it fasted helps target stubborn fat deposits (lower back + abs for men, bum + legs for women).
Please note if you are a formerly fat man down to average bodyfat (13-15%) that the rules change from there on. The body is much more willing to lose its fat when you have plenty stored. Hormones go crazy and it is much harder to maintain muscle when pushing to be lean.
That being said, OP if you are 150 pound, 6'1' you do not need to lose any weight. I am the same height, 172 pound and so thin that people think i'm a drug addict when walking home from the gym.
Sang is right, he does look like a drug addict. Just kidding.
Intermittent Fasting. Lean Gains. These are things that served me well while training a shitload. There's a thread here recently on the topic. I was shredding the stomach fat and while I didn't so much care about the six pack, I was and am well on track to achieve a firm stomach.
I bet people crossed the street when they saw bearded you coming as well.
I wish i could put on some muscle mass, I just don't enjoy fighting people my size. At my weight/height i look 13 when my hair isn't cut and a crack addict when it is.
By the way, you are not following Lean Gains protocol. Its a calorie cycling diet (some days of the week deficit some surplus), you were in a hardcore deficit daily judging by your training and diet schedule.
Your diet is some kind of chicken killing, low carb, IF abomination. I bet you have 100 chicken breast recipes.
Yeah, the weights days was surplus.