I've been in a calorie deficit of around 400-500 calories for around 8 weeks now with the ultimate goal of losing body fat, and my week will usually consist of a variety of exercises including long walks, bodyweight circuit training, HIIT workouts, and runs. Over these 8 weeks, I have seen positive results, losing around 8kg in weight (around 76kg to 68kg). From my current body composition, it is mainly fat loss but admittedly a bit of muscle too. To keep muscle loss to a minimum my protein intake is around 100kg a day.
I am not entirely satisfied with my current body composition, and I could definitely lose more body fat. I also know that I could start to build muscle and that I would need a slight calorie surplus for this. I am worried that I will gain the fat back. What would be the best thing for me to do?
I am not entirely satisfied with my current body composition, and I could definitely lose more body fat. I also know that I could start to build muscle and that I would need a slight calorie surplus for this. I am worried that I will gain the fat back. What would be the best thing for me to do?