When I was bulking, I also gained fat like u.
I’m by no means experienced in cutting, recomp, whatever, but i was 14 lbs heavier at 19.7% body fat 3 months ago, starting weight was 226.
Lost what I assume to be all fat, i say assume because the math doesnt add up. If i am now at 17% body fat, and lost 2.7% since i started at 226, thats only like 7lbs of fat… but I lift more now than ever, in all muscle groups, and everything fits loosely… go figure. Im lost. Kinda disappointed that after 3 months Im only at 17%… was expecting a better result. Think id be happy at 12%.
I counted every calorie using myfitnesspal, weighed all my foods, did cardio lightly (3 days) and strictly at fat burning heart rate (based on my age its 140-145) and made sure it didn’t go over. My daily caloric content based on many online calculators were 2200 to maintain… so i did a deficit of 400 down to net 1800 total per day, with 200 grams of protein minimum daily. It was a pitifully slow loss, about 1.5 lbs a week. Years ago I used to run 5 days a week, 5 miles per day at a fast pace, took in 1200 calories, and lifted less each session due to lack of energy. At the end of it I lost 40 lbs in 2 nonths…BUT also lost a ton of mass. What a damned waste. Took me 6 months to get it back.
I would tell you to make sure you count all ur calories and add cardio, but wouldnt go too high on the heart rate or u risk losing gains like i did years ago. I attribute my quasi-succesful result this time to not going ultra low on calories and not expecting quick results. I also made it a point to lift HEAVIER each time and never go light. Ever. I read that during deficit diets heavy lifting and lots of protein can maintain and prevent mass loss. For each muscle, i usually do 3 sets at 12 reps (36 total) or till failure. If i felt weak, i still finished my required reps even if it took me many sets… as long as it was 36 reps in all… cause this keeps the body building.
Now im here trolling and looking for a new way cause i dont have the motivation to do another 12 weeks of this crap lol