I cut from 14-15%bf to about 12% and would like to lose the last 4% slowly by gaining muscle and slowly losing a little fat in weekly cycles time to land me at 8%.
If I eat above maintenance on training days (4) and below maintenance on rest days (3) , could my body build muscle on surplus days and lose fat on the deficit days. I will be net positive 500 cals at the end of the week.[/quote]
This is the Holy Grail of natty BBing–a nutrition/workout regimen that allows one to lose BF and gain LBM simultaneously.
Is this possible? Individuals far more informed than me (eg, Lyle McDonald; Alan Aragorn) believe it is. However, the particulars of a regimen that will deliver these results are far removed from what you’ve described above. I would suggest you seek out what these (and other) experts have to say on the subject. Best of luck.[/quote]
The math of it seems simple but the process is a difficult one.
My current stats:
BF:13% just to be on safe side.
So I have 25.35lb total fat on my body
TDEE: 2871 according to Katch-Mcardle formula.
It would take a loss of 10lb fat mass and a gain of 10b muscle to land me at 195 @8%.
Whats your opinion on mini bulk/cut cycles, instead of daily cycling calories or going on extended bulks/cuts.
Transitioning from a 200-300 daily calorie surplus to a 500 daily deficit would surely have its benefits on fat loss to the effect of a full diet break.
Maybe 2w/2w or 4w/4w