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@jordangeneration As a newbie lifter, you can pretty easily gain muscle in a deficit. I'm still making gains after lifting for the majority of two years and being in a deficit most of that time as well.

@lapinot Gotcha, might be time to start working towards more difficult progressions of those then! And yeah, they can be done on parallel bars or a Smith machine or even TRX straps. Search "bodyweight inverted row."

@lapinot I'm going to go against my usual advice here and say it may benefit you to start doing calisthenics-type training to get better at pole. Since you're lifting your own bodyweight, I think it may actually be more beneficial to start incorporating things like push ups, pull ups, bodyweight...

@lapinot If your goal to gain muscle or to gain strength? While they are obviously related, focusing on one over the other will look a bit different when it comes to training and eating.

@rapturetheory Are you really taking test for bikini?

@lapinot So... That says you lost less than a pound of muscle mass and gained less than a pound of fat. That's well within the margin of error for these scans. Don't put so much stock into these numbers. While they're probably still the best option for measuring body fat, they're not for...

@earthbear You're not going to gain any significant muscle in a month. This is unnecessarily complicated and over too short of a time frame to do much. Like another poster said, the more complicated you make a new habit the less likely you are to stick with it.

@deepblues36 It's almost impossible to tell you why any of this is happening or if it's happening to an acceptable degree without seeing your form.

@ecaush If you are a beginner, creating your own program is not in your best interests, and you are best following a tried and true program. You can find those here in the FAQ, and also here.