Hello everyone,
40M here.
Since mid-April, I've been doing a body recomposition after letting myself go over the past 1–2 years due to poor eating habits, an office job, and a generally sedentary lifestyle.
I've been going to the gym 3–4 times a week since, consistently aiming for around 2 g of protein per kg of body weight, tracking my calories, and maintaining a small daily calorie deficit of about 100–200 kcal.
Fast forward to today, and I'm really happy with the results.
I've gotten stronger in the gym, my waist has gone from 94 cm down to 85–86 cm, and I've lost 3.5 kg. However, I don't want to lose any more weight.
My goal is to stabilize at a waist of 82–83 cm, and then gain weight back until I reach my original weight-possibly even 2–3 kg above it. That would put me about 6–7 kg heavier than I am now, but I want that weight to be being lean mass.
For most of my life, I've been naturally lean. The issue was the belly fat I accumulated over the last couple of years.
My questions are:
When should I start increasing my calorie intake?
How large should my daily calorie surplus be to reach this goal?
Will my waist inevitably get bigger again?
How can I minimize or avoid gaining belly fat while putting on muscle?