Body fat help

[teddyd]

Below is a quote of what I posted on another thread earlier today High intensity + low calories = horrible? - Training Discussion - Barbell Medicine Forum.

@teddyd

I would finish the 12 week program and I suggest eating at maintenance using the Muller equation for calories (https://tdeecalculator.net/). The Muller equation one of the more recent equations and tries to correct for errors in prior equations. This will help your body find a reset body fat/weight point. It is a thing Mike Israetel and Layne Norton like to use as does Eric Helms (who did a study on his PhD with it), both in dieting down or bulking up. Diet or bulk for a set number of weeks, say 6 to 8, then eat at maintenance for 2 to 4 weeks, then continue the diet/bulk.

In your situation it would work well. You have dieted for 7 or 8 weeks, now eat at maintenance for 4 or 5 weeks or whatever is left. Then diet again for another bunch of weeks and then eat at your new maintenance again for a few weeks.

Remember to re-calculate your dieting calories and maintenance calories at the start of each phase as your maintenance calories will change as you lose weight, as will your dieting calories.

It is not exactly answering what you are asking, which itself is not entirely clear, but the bulk or cut / maintain / bulk or cut / maintain cycle applies, with the odd cut. I know @PWard went on quite a cut and then plans to bulk for the next year, slowly. The slowly bit is the key, which in my experience no one tells you. Expectations are it will be within 12 weeks to lose bodyfat and then another 12 weeks you will be a Greek Adonis statue. Nope, not without chemical enhancement or you are a genetic freak of 18 years old with no food issues and no sleep issues. You could do the same. I don’t know what your bodyfat is now and what you want. I am circa 23% now (navy method estimate), not super happy about it, but at the moment life is not really allowing me to cut too aggressively (impromptu international travel, life stress with family members critically sick, little kiddo getting up during the night and then at level 11 all day, yadda, yadda). I plan to come back from Down Under and go on a cut and get down to circa 15%. It will take ages, but I plan on the cut/maintenance/cut/maintenance/etc cycle. Then maintain for a few weeks to end. Then I will start the bulk/maintenance/bulk/maintenance/etc cycle.