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It is quite difficult, the only way to create lean bulk is to eat more than your DCIN(daily calory intake needs) is. this means that you'll earn lean bulk but also fat bulk,it is unavoidable. You can try by adding few calories more than you need in order not to add too fat. Personally i've tried this method with quite good…
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when i have to lose weight my macros are 45-40-15 % (carbs-pro-fats), keep going to the gym is useful but it depends which is your aim. If you don't eat more than you need your muscle won't grow, but losing body fat you will appear more muscled. So keep lifting weghts to preserve your muscles and do cardio to lose weight…
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They are DOMS,they generally last one day or more, it depends on how hard you've trained that muscle. The work is productive if you haven't any pain before the training.
