First, you don't need to rush into the most easily digestible grains around, there's plenty of room to add some carbs in if you feel that'd support your workouts better - I'm not sure it's necessary though if you've been doing ok like this for a while, it may be good just to have a weekly 'refeed'. However before that you need to check you're eating enough protein. Milk and one meal with some meat may not be enough. Lastly, you may just need mroe rest or a break. If you're definitely going backwards then your muscles need time to recover, whether or not you're technically overtrained you still need to give them time. And the bigger they get, the longer it takes to rebuild them after a workout.

So the simplest thing to me would be to take a week, skip the heavy lifting, switch things up with the diet - fruit, potatoes and more meat - give your body no excuse not to recover and then get back on the weight loss afterwards. Nothing bad can happen in only a week.

And a heads up on the grains, standard procedure here would allow white rice - which is actually healthier than brown - but there's no need to be grabbing the oats.

Ok, let's try to break this up. I have a few questions...

Is there a particular reason that you're getting 70% of your calories- and it looks like the majority of your protein from milk? What is the quality of the milk/dairy you are getting?

I understand that some people who are really trying to put on size do the GOMAD protocol because milk is a cheap and easy way to get a large amount of protein. However, it sounds like you are trying to do the opposite- while keeping strength. Coming from a similar place and having had that same goal, I suggest that you Keep your protein levels to .7-1grams per pound of lean body mass. That should keep your strength levels steady during your body recomposition. Try to get that protein from ruminants, poultry and fish and lay off that much dairy- especially if it isn't of the highest quality.

What is your current food quality overall?

I see that you mention cold cuts and cheese slices as things you regularly partake of. Cold cuts usually have a lot of stuff in them that aren't that great as well as processed cheese. I would definitely be cognizant of trying to get food that is as close to it's natural, unprocessed state as possible.

As far as the grains go, I think WHITE rice wouldn't be a bad idea(potatoes and sweet potatoes as well) being that if you are looking for some kick in the gym, then making sure your glycogen is topped off is a good way of going about it. Brown rice has some lectin issues that are ameliorated during the processing of white rice. You're operating in a calorie deficit so I'd monitor the rice input in correlation with your weight loss and the rate of that loss and tweak from there.

Good luck.

I think plenty of folks could get into the weeds analyzing this thing, and I'm sure there could be lots going on here. To me, the simple answer is that it is difficult to gain or even maintain strength while losing weight. If weight loss is your goal (and at approximately 300#, it probably should be), then I say go with it. I'd even suggest cutting the milk thing. Hit your lifts but understand some weeks will be better than others. Eat some starchy carbs, but don't overdo those. Cut the weight, get lean, and then build it back up in a non-crappy way.

My advice would be to first ditch the dairy. Although it is a common topic among Paleo eaters (to eat/drink or not to eat/drink), dairy can do some funky things to people and so as a test I would remove it entirely for a couple weeks. Once you determine if it's your problem, you can decide what side of the fence you're on and whether or not to add it back in. I would also increase your protein intake. Muscle growth requires a steady diet of protein, so it could be that the milk is keeping you full enough that you're not getting enough solid protein from eggs, and meat.

As far as your lifting routine goes, I agree with PrimalDanny, you may just need to rest your body. If you've been lifting the same routing for a while I would recommend switching it up. For example, instead of a 3x per week full-body routine, switch to a 4x per week upper/lower split routine.

Hope that helps! Best of luck on your journey, and congrats on how far you've come!

Your weight loss is significant at 10% of your body weight. Great job!

If you are drinking half of a gallon of whole milk per day, that is about 1,200 calories. If that constitutes roughly 70% of your total caloric intake for the day, I'm not sure that you are taking in enough calories. If you currently weigh about 300lbs., and you are pulling heavy weights, training hard, I think that you will need more calories. Can you add another real food meal into your day? Maybe some meat, eggs, sweet potato, etc.

Grass fed, unpasteurized milk I hope! Factory farmed milk(everything else) is not healthy, in my opinion anyway

Mllk, cheese, nuts, fruit, coffee? The first four are known as difficult for many, and I know I personally have significant cortisol trouble with coffee (although I'm fine with caffeine in general). Fundamentally, I do feel the real issue here is weight loss combined with muscle gain is a very fine line to walk, but all of your chosen foods might be hindering your progress, particularly in building strength.t

One thought is to add 4 eggs in the morning for breakfast with some butter. And add 1 cup of cottage cheese at night just before bed. Change out the milk for water.

Eggs are an amazing source of protein and fat. Cottage cheese at night will feed your muscles during your nightly fast/sleep.

Thanks to everybody for the advice.

I'm going to add a meal to the day, and try and eat more protein-rich sources in the morning.

And I'll be using a controlled amount of white rice before and after training wherever possible.