Why do i gain body fat when i'm lifting on a deficit

[js1810]

I started my fat loss journey at 25%, 85kg, and dropped down to 17% with an 800 calorie intake. At the time i was 78 kg. I kept plateauing and i realised it was unhealthy and i increased my calorie intake to my bmr which was 1750 and started doing all forms of cardio.

I managed to drop down to 15.8% body fat but i cant seem to drop down anymore. HIIt cardio and incline liss workouts doesnt work on me anymore.

Moreover i used to lift 3-4 times a week but when i got down to 17% bdf i started gaining fat with muscle. At 15.8% when i lifted, i gained .5kg fat as well as .5kg muscle and this is after doing HIIT and Liss incline workouts afterwards.

I realised im an endomorph and i gain fat easily but i love lifting but im afraid to as i know ill gain fat.

I've been fat all my life and I've finally started to lose weight and I really want to lift 4 days a week but I'm too scared of gaining fat and all i want to do is lose my love handles and have a slim physique and look muscular


In short
1) Im plateauing with a 1750 diet and cardio burning 500-600 calories. What do i do?

2) Why do i gain a ton of fat when im gaining muscle after i lift on a cut and have tried to do liss and HIIT cardio afterwards?

[spradish]

You need to stop measuring your bf% and trusting machines that give fat vs lean readouts. They are not at all accurate and only serve to make poster after poster worry about nonsense.

What are your height and age.

[Tommy W.]

Measure your waist to gauge fatloss. Those machines are very inaccurate and play havoc with your head. If the scale is going down and your waist is going down then you're losing fat. If no scale movement and waist not shrinking in 3 weeks then your calories are too high no matter what your calculations are telling you.

[js1810]

I'm 19 and 5 ft 10

[js1810]

so are you saying just ignore the scale, start measuring my waist and hips and start properly lifting again??

and what cardio routine would you recommend because im burning about 5-600 calories with low intenaity incline walking and havent started to see my fat loss slowing down

[TolerantLactose]

start properly lifting again??

Why did you stop?

[js1810]

My smart scale showed i was gaining a ton of fat along with muscle.

I know it was a stupid idea but i could see that there was more fat on my body as well as muscls after lifting

[TolerantLactose]

Resistance training does not cause fat gain.

[spradish]

I'm 19 and 5 ft 10

And what's your weight? Still 78kg/170 lbs or less now?

You may be better off forgetting about cutting and instead focusing on muscle gain right now.

[js1810]

Can i pm you??

[js1810]

I'm at 75.65kg

[Tommy W.]

You need to post a pic

[doctormotrin]

My smart scale showed i was gaining a ton of fat along with muscle.

I know it was a stupid idea but i could see that there was more fat on my body as well as muscls after lifting

Bro, you've got to stop using the "smart" scale. Unless you're stepping on a $4k Tanita scale, I wouldn't consider it anything near accurate. I would do what others have recommended, watch your weight on the scale and take measurements of your stomach once a week. Another point that's worth something is that your weight is just one piece of the puzzle, it doesn't always correctly point to anything verbatim. For example, if you compare two weeks and the most recent week had you gain a pound however you lost .5 inches in your stomach, it's safe to assume that the gain was not from fat.

[CommitmentRulz]

Bro, you've got to stop using the "smart" scale.

This statement here, OP. Smart scales are NOT smart, in fact they are pretty stupid/useless, except for telling you your weight.

[jaypeepz]

Have you tried a DEXA scan?

[spradish]

Have you tried a DEXA scan?

There's no need for a DEXA.

[xsquid99]

Have you tried a DEXA scan?

Waste of money, those things give wildly inaccurate results as well.

[Tommy W.]

Have you tried a DEXA scan?

Have you tried looking in the mirror and act according to what you see there? I’m puzzled by what people hope to gain with these, for the most part, inaccurate insignificant read outs.