Can I lose fat while maintaining weight at the same time?

[LeeZhengJie]

I'm currently weighted around 150lbs and stand 5' 7".
I've gained about 20 pounds in the past six months as I was looking for weight gainning

Ok to be frank, I stopped working out for quite awhile, so basically I screwed up the bulking part (which supposed to be considered as dirty bulk)
And I think I have more than 20% of body fat at the moment.

My current goal is to gain back the muscle mass that I've lost, get rid of the excessive fat,
but at the same time maintaining my weight, or better yet, gaining more weight.
Is there any ways this can possibly happens?

I've been working out for 3-4 times in a week lately, while consuming the calories amount of my BMR daily, but cutting as much unhealthy fat and sugar out of my diet as possible. Am I on the right track to achieve my goal?

Thanks in advance.

[WorldClassDBag]

Do you mean recomp?

[elephantstone]

Recomping is possible to some extent, but only for complete beginners, and even then it's an inefficient use of time. If you want to lose excess fat, you'd be better off going on a cut (continue lifting). When you reach a BF% you're happy with, resume your bulk, and this time don't stop working out.

[WonderPug]

My current goal is to gain back the muscle mass that I've lost, get rid of the excessive fat,
but at the same time maintaining my weight, or better yet, gaining more weight.

Gaining weight (other than water weight) while losing body fat is not particularly realistic for a "natural," but maintaining weight while losing some body fat and gaining some lean body mass is possible, though typically difficult and very inefficient compared to more traditional bulking and cutting regimes.

[Mrpb]

I'm currently weighted around 150lbs and stand 5' 7".

Upload a picture please. What were you strength stats before and now?

Recomping is possible to some extent, but only for complete beginners, and even then it's an inefficient use of time.

FYI: Recomping is also possible for people beyond the beginners stage and for some people (especially overweight beginners and people coming back from a lay off) it can be the fastest way to transform their body. And recomping, gaining muscle while losing fat, does not necessarily imply eating at maintenance.

[WonderPug]

And recomping, gaining muscle while losing fat, does not necessarily imply eating at maintenance.

Can you explain a bit more? I presume you mean that in a (relatively) small calorie deficit, loss of body fat while (dry) lean body mass increases can occur, especially in untrained individuals or those who are enhanced, but I have a feeling you're getting at something else.

[Mrpb]

Can you explain a bit more? I presume you mean that in a (relatively) small calorie deficit, loss of body fat while (dry) lean body mass increases can occur, especially in untrained individuals or those who are enhanced, but I have a feeling you're getting at something else.

Small deficit is exactly what I mean. Happens in untrained but it sometimes also occurs in trained. OP says he stopped working out for a while, if he lost a good amount of muscle during that time muscle memory could make recomping easy for him.

[WonderPug]

^^ Ah, okay. Thanks.

[LeeZhengJie]

Do you mean recomp?

Yes I looked it up and I think that's the term.
Do you think it is more efficient in comparison with the bulk and cut method, in my current condition?

[Mrpb]

Yes I looked it up and I think that's the term.
Do you think it is more efficient in comparison with the bulk and cut method, in my current condition?

It depends on what your current condition exactly is. That's why I asked for a picture and your previous lifting stats.

But if you're really 20% you're probably best off on a deficit.

[LeeZhengJie]

Recomping is possible to some extent, but only for complete beginners, and even then it's an inefficient use of time. If you want to lose excess fat, you'd be better off going on a cut (continue lifting). When you reach a BF% you're happy with, resume your bulk, and this time don't stop working out.

I have a skinny fat type of body, and coming back from a lay off, would you still suggest the traditional bulk and cut method in my condition? I would give it another try if it is more efficient than the other

[LeeZhengJie]

Upload a picture please. What were you strength stats before and now?



FYI: Recomping is also possible for people beyond the beginners stage and for some people (especially overweight beginners and people coming back from a lay off) it can be the fastest way to transform their body. And recomping, gaining muscle while losing fat, does not necessarily imply eating at maintenance.

Left: ~125lbs/ ~12% body fat (taken about six months ago)
Right:~150lbs/ ~20% body fat

I'm sorry I don't get what it means by strength stats?

[Mrpb]

Left: ~125lbs/ ~12% body fat (taken about six months ago)
Right:~150lbs/ ~20% body fat

I'm sorry I don't get what it means by strength stats?

You're probably better off using a deficit for a while. I recommend ~500 calories deficit while following a good program like Fierce 5 Novice routine.

[WonderPug]

I'd agree. Cut at a rational deficit.

P.S. Six months ago you were in excellent shape and if you get back to that leanness and then add another 10 to 15 pounds of muscle mass (1 to 1.5 years of work, probably), you would be in truly phenomenal shape.
P.P.S. Reps for the rational expression of your approximate body fat. Many folks exaggerate wildly but you were pretty darn accurate.