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When you say, "without losing pounds" I am assuming you are referring to muscle mass.

The only way (IMO) to lose fat without losing any muscle mass is to do HIIT cardio.

You can diet yourself...

Why do you need a scientific study?

You just did an experiment with your own body and have your results, they speak for themselves. :)

Look in the mirror, does it look like you gained a ton of fat? Or muscle? There is your answer.

If you want to keep gaining weight and lose BF, start doing HIIT cardio and keep your daily intake...

GOMAD - Do it.

Just start doing more cardio. You're going to need it anyways if you are going to basic soon, it wouldn't hurt.

I also have proportionately long legs and found it difficult when I first started squatting.

Lots of hip mobility stretches and exercises.

Wide stance with toes slightly pointed outward.

Sit...

It is not necessarily a time window, but the closer you get to your genetic potential the slower gains will become.

Edit: To add to that, if you trained inconsistently for a year then decided to...

Personally that's how I would do it.

Look at like lifting weights, after benching 225 for 8 reps would you continuously rep the bar during your rest before attempting to rep out 225 again?

But...

I agree that it is. You just want to bring the heart rate down between sets or you are losing focus on HIIT.

Not to say that there is zero benefit at all. I don't consider a HR that is still pounding away at over 140 to be rested.

Think of a heavy set of high rep squats, one that leaves you light headed...

Well 140-145 is more than just a tiny bit above your resting HR, at least I hope so lol.

There is nothing wrong with 3-4 minutes between sets. Your heart rate must come down to a resting (or close to) rate, if it never comes below we'll just say 120 then you haven't rested and are still...

There is basically no change in your heart rate between your rests and sprints. This is aerobic cardio and not HIIT - anaerobic.

No that is incorrect, you are referencing an aerobic cardio exercise. HIIT is anaerobic, which is why you want your HR to return to normal.

As close to your resting HR as possible, whatever that is for you. Probably around 60-80 bpm depending on what kind of shape you are in.

What I am saying is that your pace needs to be slow enough...

When doing HIIT you want your heart rate to return to normal in between each high intensity "rep".

An example would be sprinting all out for 30 seconds and then walking for 1-2 minutes (or until...

Oh I wasn't disagreeing with you about tracking intake. Just to the extent of weighing everything with a scale is a bit much.

For someone just beginning, I think keeping it "simple stupid" is the...

Just search youtube for hip mobility stretches.

I like to squat down as deep as I can, put my hands on the floor in between my legs in front of me then push out on my legs with my elbows.

Sit...

Visualize driving the weight upwards, not trying to stand up. Or pushing the floor down instead of pushing the weight up.

It may sound kind of goofy but give it a try the next time you do it,...

It's really not that bad. I would just slooooow down, that will help you to fix your form. You already know what you are doing wrong - slow down, lighten the load, fix it.