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What should I do?
I’m a guy, 24, 162 lbs, 5’9. Measured 1 month ago by Inbody scan bodyfat @ 11.2%, 151 lbs lean muscle mass.
I used to workout throughout high school, stopped once I graduated, started again about 6-7 months ago. I began occasional cardio about 4 months ago, and since November 1 I’ve been strict doing 5 days a week workout out, 5 days a week cardio. (5k post weightlifting, or 1/2 hr rowing). I don’t feel like I’m at 11% bf. I have slight love handles still and definitely a pudge in my lower stomach. I’m also not quite as defined as I’d like to be. I started this journey around 190 lbs, and I was planning on starting to bulk once I got to about 10% bf. But if I’m really already at 11% currently I don’t feel like I’ve lost enough fat. I eat no more than 1600 calories a day, sometimes less. Macros are 150g protein, 60g fat, 50g carbs. I’ve been low carb (75ish grams/day) for 6 ish months, the past month I’ve been full keto but I think I prefer low carb it helps me eat less calories. I also drink a scoop of protein powder after my workout/run in the mornings, and eat all my calories in a 6pm-10pm window.
Is there a way I can optimize this at all? And when should I start to bulk? I’m starting to worry the lack of definition is from me overestimating how much muscle I had from working out through high school. Ketogains calculator has me at 166g protein, 110g fat. With a total of 1700 cal on training days, but I wanted to stay in a bit larger deficit to burn more fat. Any advice is helpful, thanks!
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