I'm a 5'10" male at 190 lbs. Some of this must be from muscle, but there is still a significant amount of fat I want to eliminate.
I'm doing StrongLifts 5x5, believing that it will give me the muscle and tone I want.
My previous workouts were endurance-based, but I did experience muscle growth even though I was eating 1900 calories with the occasional cheat meal. I believe that the gradual increase in the weight from the StrongLifts 5x5 method will eventually force my muscle to grow amazingly.
My main concern is fat. I have known for a long time that the human body is either in a catabolic or anabolic state. I now know that it's fruitless to attempt to try to build muscle and lose fat simultaneously. You can't grow muscle without at least maintenance calories, and you can't lose fat without a deficit. Unfortunately, I did not learn this lesson until recently.
This all being said, I really don't want to put on fat. I want to know if there's a way to build muscle on the days where I strength train, and cut fat on the days where I don't.
My TDEE calculates to 2200 (BMR 1800), so in order to gain muscle, I know that I need at least a 500 calorie surplus. I also know that if I want to lose fat, I need a deficit of 500 calories, according to this calculator.
My plan is to be in a calorie surplus on strength training days, and in a deficit on every other day. My question boils down to this: Is it possible for me to lose fat and build muscle by changing my calorie intake based on when I strength train that day?
I really don't want to gain fat in the process of building muscle, but if there's no other way, I just need to know. If I can't lose fat and build muscle simulataneously, I'll focus on building muscle by consuming 2700 calories per day.