Up calories or ride out the weight loss?

Nutrition Q&A [Moderated]
1

I’m 46, 6’1" and for the last few months have been steady at 220lb.s. I finished the LP and your hypertrophy template and a few weeks of the bridge before starting your online training this month. Up to the start of the online training my weight hovered around 220 fairly steady. Last Friday I weighed 219 lbs. This past Monday I weighed in at 217 and waist was 38. Today I weighed in at 214 and waist is 27.5. My diet has been fairly constant at 3000 cal a day for the past few months. I eat pretty much the same thing daily (or close) and mix up dinner. I’m not sure why this week I’ve dropped 3 lbs. I track everything I eat in an app and every day has been within a hundred cal or so of 3K. The volume might have gone up a bit with the online training but that still seems like a big drop in just 4 days. My goal for now is to be 220 or so and 13-15% BF. According to the online military BF scale I’m 19%%.

So with that in mind what would be the best way to achieve my goal of 220 and 13-15%BF?
1.Stay at the current calorie count and ride out the weight loss then increase to gain muscle
2.Increase calories until i stop loosing weight (Recomp)
3.Increase calories up to more of a “bulk” phase

I have no medical issues and am not on any medications. I don’t mind putting on some more fat for the time being if that is the smarter way to reach my goal.

2

Hey Doug,

I would probably ride out the weight loss for now if you want to be leaner, then add back calories.

The thing is that I’d probably have a hard cut off around 208 or so before adding cals back unless you reach the desired level of leanness (per your eye) before then. The number for the body fat isn’t terribly useful in and of itself you know?