Building Muscle without bulk phase

[Joe1807]

Can I build muscle at a reasonable rate while keeping >12% body fat because I have a habit of dirty bulking because of bad eating habits plus I need an athletic physique year round as I play multiple demanding sports.

[justinfargo2]

Can I build muscle at a reasonable rate while keeping >12% body fat because I have a habit of dirty bulking because of bad eating habits plus I need an athletic physique year round as I play multiple demanding sports.

I don't see why not. If you're sticking to around your maintenance calories and progressively overloading when you train, you are going to grow muscle. I know people who's weights don't change but they keep on getting stronger. Sure, you may not see as drastic results compared to going into a diet focused on a caloric surplus but you will build strength and muscle with consistent training and dieting. Good luck.

[sophiaWindsor02]

Yes, it's possible through a "lean bulking" strategy. Prioritize nutrient-dense foods and adequate protein intake. Coupled with regular, high-intensity training, you can gain muscle while maintaining a lean physique.