Burn fat and maintain ALL Muscle (picture included)

eduction6364

Hey so 1st a little bit of background info im currently 180 lbs, 5’10 and am 18 years old, now as said in the title i want to try and loss fat and maintain all of my muscle mass and strength, i am not calling this a recomp because i am pretty sure building muscle and burn fat at the same time is pretty much impossible unless you are extremely overweight and/or a nooby lifting, so 1st i would start with my plan i want to aim for 0.5 lbs per week for the next 11 weeks, i am changing my diet completely around eating nothing but whole foods, lean meats, healthy fats, complex carbs, fruits and vegetables, i will be training 6 days a week with a mixture of strength and hypertrophy now my question is by doing this would it be possible for me losing 0.5 a week for 99% of that being only fat? Could I maintain all of my muscle mass and strength or possibly increase either or? Some of you maybe asking of what my goals are i want to lose fat but i really cant afford to lose any muscle, also i am a manager in the food industry and it is really exhausting really cant afford feeling the extra fatigue of being on a higher deficit diets, im hoping after these 11-12 weeks of the plan i stated above i can lose 6 lbs of fat and maintain all my muscle and strength before going on a very slow bulk for the next 6 months gaining about 2 lbs a month, would appreciate any thought and opinions on this! Picture is my current body.

eduction6364

I understand it might take an very experienced lifter to answer this

sijomial

For an 18 year old male who is not highly trained it's not difficult in the slightest to lose fat and gain muscle in a slight caloric deficit. (Wait until you are in your 50's with decades of training behind you and it becomes a very different story!)

You would have to have an awful training regime or a seriously sub-standard diet or awful genetics not to TBH.
When you are older you will realise these are your golden years when things happen quickly and easily - don't waste them with a poor training plan. Your post is 99% about food and 1% about training but it's your training that instigates adaptation and drives progress.


Here's a couple of articles that might interest you....

https://muscleandstrengthpyramids.com/calorie-deficit-gain-weight/

https://sci-fit.net/bulking-deficit-gaining/