As an intermediate individual in fitness with decent bit of muscle definition and body fat, I was hoping to bulk up. However, I fear that with with a surplus I might end up gaining unnecessary fat while also gaining muscle. I was wondering for a guy with around 15 - 20% body fat, if it's possible to gain muscle with a maintenance calorie on a daily basis while occasionally on a surplus of 5-10 percent. Given that I have appropriate protein, carbs and fat... could I actually loose body fat and gain muscle simultaneously?

Edit: I actually heard that it is possible to recomp while on deficit or maintenance given that once is a beginner and have adequate macros such as the protein. To be more specific, when one is on maintenance and is weightlifting that individual is trying to grow more muscle tissue however would need energy to do that hence would use the body fat as energy, hence the fat loss. However for the actual muscle gain he/she would need more energy. Should the maintenance calories and protein be enough for that extra energy or would you still need a surplus?

Additional information about me:

  • Weight: 160 lbs
  • Height: 5'7"
  • Training: 3 days of week resistance training, 4 days of week cardio (10 minutes)
  • If the question is just "can I get muscular without getting fat?", the answer is absolutely yes. I feel like you're trying to ask something else, but I can't tell what. What's your current diet and lifting status? Dec 26 '20 at 16:23
  • All I am asking is can I bulk up without being on a caloric surplus. I am currently trying to be in a caloric surplus but I just don't seem to hit my daily surplus goals at all. As for lifting I am not lifting free weight but currently training with resistance bands. Currently training with 50 lbs of resistance and higher. Dec 26 '20 at 16:29
  • How and why don't you think you are hitting your food goals? Dec 27 '20 at 3:17
  • Tracking my macros using myfitnesspal Dec 29 '20 at 12:55
  • Okay, that's how you know. What do you think is the reason you are you not eating enough? Dec 29 '20 at 14:00

Browse other questions tagged or ask your own question.