I’m doing a body recomposition right now (Losing fat while gaining lean mass). I’m 20M at 154 lbs and 5’8 and 18% body fat (did a scan yesterday). I’m trying to lean out and get to 10% BF before I bulk.
I’ve only been doing this for 6 weeks now and I haven’t been losing any fat. I train for about 6?days a week just doing compound lifts and other exercises for about an hour and a half. I burn about 400 calories per day working out. So I think I’ve figured out why I’m not losing weight. To lose weight you must be in a caloric deficit, which I though I was in. I guess not.
Correct me if I’m wrong, but I believe this is the issue.
My basal metabolic rate is ~1,600 calories and I consume 2,000 calories a day while burning 400 at the gym almost every day. So after 2,000 calories consumed, subtract the BMR+400 and you have zero. So there is no deficit all along. I’ve been wanting to do a -500 calorie deficit, so here’s the dilemma. I can’t eat 500 calories less because that’s just not enough to gain any muscle. So do I just do cardio everyday burning 500 calories? That seems the only possibly solution but everything I’ve heard says cardio kills gains so I’m just so confused as to what to do.
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