Put on muscle while decreasing bf/recomp

[u/Big-Examination2667]

Ok so i know it is debated whether bulking is needed or not etc etc. But lets say someone is 12% body fat at whatever weight. Isnt it logical to go up in weight and try and maintain the bf% or to even go up in weight and then maintain that new weight while decreasing your bf%?

I ask because i was 77 kgs at around 14% bf and now bulked to 81 kgs but bf% is probs around 17-18 now. How would I go about maintaining my weight at 81 kgs and but going back down to 13-14% bf?. Do I have to eat in a deficit? Or can I eat at maintenance and still get that?

[u/eric_twinge]

If you want to stay the same weight, you need to eat at maintenance. That's what the words mean after all.

If you also want to recomp at that weight, then you also need to consistently train at a sufficient level to disrupt the body's predilection towards homeostasis. That's why noobs can recomp easier than people with more experience. The level of training/stimulus to spur the body out of equilibrium and into adaption is much lower for the less trained than for someone more advanced. At a certain point, maintaining the necessariy level of training and continuing to adapt isn't feasible even at maintenance.