IMO these are the mistakes most guys make when trying to diet without Hormonas :
* Too much cardio (no more than once a day, with one day complete rest a week) - use the diet rather.
* Adding cardio and dropping calories at the same time - too big a deficit
* Getting too fat in the off season ( as a natural you should see your top 4 abs at minimum in the off season, preferably all 6)
* too much HIIT (No more than 2-3 a week) taxes legs too much drains CNS
* Too many days, too much time spent in the gym, too many sets and with high reps & light weight, chasing the pump. - 3-4 days max, 40 min, High intensity, low volume, heavy weight, compound moves mostly, no isolation moves.
Your recovery is compromised when dieting..it does not make any sense to add more than is needed. Only enough to signal to your body to hold on to it's muscle (maintain it) that is all u need.
* Not dieting long enough (16 weeks minimum) 25 weeks is better.
* Using t3 (bad move)
* Not getting enough sleep (at least 8 hours)
* Using a Keto diet less than 100g carbs a day (Not the best IMO)
* Too much protein, too low carb...carbs will spare more muscle than protein. As far as protein more than what you need is a mistake (3g per kg BW) better off using those Kcal from carbs.
* Not enough EFA
* No re-feeds / diet breaks
* Not staying hydrated -especially around workouts
* Cutting out salt.
* losing more than a pound a week