akashverma21's Journal, 11 Oct 21

The internet and my weighing scale showed that I i have 19 -20 percent body fat  

20% seems about right 

Seems right but it's not ideal to gain muscle before getting under 15 percent.  

He can gain muscle without being in a surplus. That's recompositon. 400-500 calorie deficit and 1gm protein/lb body weight with enough training volume and intensity leading to progressive overload will cause him to gain mucle even in a deficit. It might not be as optimal as a bulk in terms of muscle gain. But he surely can recomp his way to 13-15% bodyfat within a few months while gaining muscle since he seems relatively new to resistance training. 

i mean you* 

Jeff nippard's videos on recomposition would be an ideal guide for that.  

I've been trying that only. not new it's been more than 10 months now. 

▽°｜」＜Good looking, muscles.✨ 

Continue that for 2-3 months and then go into a lean bulk 👍🏻 

Great  

Thank you.  

U really inspire man!!!!!!! 

Awesome mama Love you 😚😚😚 

Hy bro can u help me in lossing weight  

Go to a calorie calculator on Google. Fill in your details. You'll get your calorie limit , then start eating accordingly and focus on weight training with high protein diet.