Need to lower body fat & maintain muscle

blissalexandra

I'm not sure of my body fat percentage but it's definitely in the 'average/normal/healthy' radius & I wanted to lower this and maintain the muscle that I've built
I have basically around 4 months to get it down, ideally I wanted it to be under 17-20% i would say I'm 22/24%
Does anyone have any training programs that they think will help
Also should I be eating in a deficit/maintenance
If you need any more information then let me know
Thanks :-)
(Ps current macros are 60c:25p:15f)

BigGuy47

Are you doing resistance training?

senecarr

You might want to check out:
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

blissalexandra

BigGuy47 wrote: »

Are you doing resistance training?

Yeah currently training 4x a week 3x12 sets but no cardio (some program I was doing)
I used to do hiit cardio and resistance training but I was plateauing which is why I wanted to program to switch it up
My program now is progressive overload then cardio & plyo toward the end - it also has carb cycling at the end but I'm currently eating around 250 more calories than maintenance (was eating to grow) but now I just want to focus on losing the fat &maintaining muscle

blissalexandra

So after few weeks of 12 reps lowering to 8 etc then it switches to endurance so reps increase

blissalexandra

senecarr wrote: »

You might want to check out:
http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

Thanks Il have a read:-))