In the past few years I have gone from 180 at 20% bodyfat to 155 at 3.5% bodyfat.
I then got to 5-6% at 170 at few months ago.
I am now up to 175 at 8-9% bodyfat.
Unfortunetly ,in the past 2 months my gains have been predominately bodyfat.
Is my body just trying to catch up?
I would like to get up to 185-190 by summer with as little increase in bodyfat a realistically possible.
I eat a diet consisting of 3000-3200 calories and a ratio of 45/40/15 C/P/F
which I believe to be 300-500 excess calories per day.
I weight train 4-5 days a week for 45 minutes to an hour + 1-2 hours of cardio a week. I hit each muscle group 1 to 3 times per week varying the intensity and volume.
What can I do differently to make sure my gains are primarily muscle mass?