I am 23 years old, been training for 4 years, only been training properly for the past 2.5 years. Graduated high school weighing about 110lbs at 5’10, went on a see-food-eat-it diet up until January of this year. Got up to a BW of 176 at the highest, thinking I was still 15% body fat and building all this muscle (typical deluded bulker). This January I had a bod pod test done, thinking I would be around 18% BF. The results showed I was 25.5% BF at 170lbs, leaving me with a lean mass of 126.9lbs. Clearly this is pathetically low.
The issue I have is knowing where to go from here. I could cut down to around 10-12%, but that would put me at a BW of 140-145lbs. With very long arms and legs, I would just look incredibly skinny at this weight.
I understand from various sources though that the body cannot really lose lots of fat and build muscle simultaneously, thus one needs to be single minded and attack either muscle gain or fat loss.
My training is a 5-day body part split, focusing on compound movements and using isolation exercises after the main work. Form on big lifts and MMC are not an issue for me (not being arrogant here I just pride myself in being totally engaged on every rep).
The interesting thing is that I really felt I had gained a lot of muscle over the past 18 months, in fact, many people had made positive comments, however the bod pod test and pictures I took were a pretty crushing realization. But at least I now know where I stand.
Hopefully some of you can give me some advice on how to proceed, as all I ever read is “you weigh 170, just eat”, well I’ve tried that and its not worked too well. Thanks in advance.