Time to lean bulk?

[mcs]

I have done a modified PSMF diet and have lost a total of 30lbs in 3 mos. Body fat went from 24% to 12%, muscle mass decreased about 6-7lbs. My waist was 36", now 31".

Avg macros:

Before diet:
kcals: 2000-2350
pro: 165-175g
cho: 50-75g
fat: 125-150g

During diet (after 6 weeks, increased pro + cho):
kcals: 1100-1500
pro: 175-200g
cho: 25-75g
fat: 35g

I struggled with recomp for many years thinking fat is not the enemy but not considering the long-terms effects on body comp in that it has over twice as many calories per gram as protein or carbs. I still find it hard to believe the culprit was dietary fat and CICO.

I want to be around 8% bf which I'm not too far away from, but don't want to lose more lean mass.

Fat and carb deficit will eventually down-regulate T3 and testosterone, but I'm already taking meds to optimize those.

Should I even look at hypertrophy until I hit my fat loss goal?

3g pro per kg (~225g)? Keep fat low; increase carbs on refeeds.

 

[Guided_by_Voices]

IMO, you should absolutely be training to gain muscle and for all-around athleticism. Low muscle mass is not good, and you don't know whether the other aspects of your protocol are sustainable until you have the workload you need to maintain long-term. 8% is somewhat arbitrary and likely not sustainable or optimal so my two cents is to be happy with your progress and eat enough to support a healthy level of capability even if that means adding back some calories and adipose tissue.

 

[mcs]

IMO, you should absolutely be training to gain muscle and for all-around athleticism. Low muscle mass is not good, and you don't know whether the other aspects of your protocol are sustainable until you have the workload you need to maintain long-term. 8% is somewhat arbitrary and likely not sustainable or optimal so my two cents is to be happy with your progress and eat enough to support a healthy level of capability even if that means adding back some calories and adipose tissue.

I should've mentioned that I have trained consistently and hard at least 5 to 6 days a week for many years. That is how I was able to minimize the loss of lean mass. The goal here was to lose as much body fat as possible which I have done but want to be sub 10. Then to lean bulk as much as possible.