@silas0307 This isn’t nearly enough information to advise you on breaking whatever cycle you’re in. Metabolically, it’s true you’ll see faster results if you’re focusing on either gaining muscle with
some increase in fat, or dropping weight/fat at the cost of losing
some muscle. That’s why so many people focus on either bulking or cutting cycles in accordance with their goals. They focus on upping the muscle mass, then cutting the extra fat while holding onto precious muscle mass. That is accomplished by getting enough protein in a slight deficit and strength training to preserve muscle.
You can gain muscle with minimal body fat increases, and you can also dropping body fat without sacrificing much muscle, but it’s a slow process and your diet needs to be consistently meticulous, and you need to get sufficient protein.
No it isn’t easy, but it IS simple.