I have issue with keeping muscles and losing body fat. When I try to gain I gain 1:1 muscles vs body fat or sometime more fat and same wise versa losing time 1:1. When Looking lose more muscles than fat. Currently I am 147 lb weight and 15.6% body fat% at 5.7ft height.
I am doing workout from many years but not every months with strict diet and strict program. I am software eng. So very normal office job/simple sitting on chair.
From Last 5-6 month I am doing very proper program and very strict diet with some nutritionist's help. Did varieties of program and changed at every 5-6 weeks. Eating 6 times a day and counting all my calories. Eating ratio changing depend on gaining or losing. (25%f/40%c/35%p) or sometime for shredding (25%f/25%c/50%p). Eating depend on plan between 1600-2600 kcal. Also I am pure vegetarian.
My Protein sources: Whey Protein, Lentil, Beans, Chick Peas, Tofu, Cottage cheese and Greek yogurt. Carb sources: Fruits, Brown rice, Lentil, Beans, Chick Peas Fat sources: Almond butter, Peanut Butter, Seed, Dry nuts, Coconut Oil
And I don't do cheating or cheat meal and tracking all my workout and nutrition with myfitnesspal. Working doing great with proper Tempo and proper intensity.
Only one time I got proper result that I know when I did circuits and strength training.
Now what I should change or try? My goal is 165lb with 10% body fat.
Want to add extra things
Just did Dexa scan and before I did in October and result is. Weight 156.4 lb to 149.7 lb Fat 22.1% to 14.8% Fat in lb 34.6 to 22.1 Lean Tissue: 115.9 to 121.8
So as per that I lost 7.3% bf, 12 lb fat and gain 6 lb muscles.
I am little bit confuse with that result. If it's really true than I did great progress.