Thank you mate your answer.

Quote Originally Posted by Khazima View Post
Yes you will gain muscle and lose fat eating at maintenance, it's called a re-composition diet, you're just getting a half arsed version of both bulking and cutting, gaining muscle very slowly and losing fat very slowly.
What should I expect if I spread my 12 week for example 8 bulking and 4 week cutting or other way around instead of a re-comp?
My goal is to increase LBM for 8-6 kg and lower BF to 12% or even lower. What would be the most effective method?

Actually I am on Test E 250ml twice a week. This is the third week but I thinking to increase it to three times a week because I have not noticed any significant changes on my performance.


Quote Originally Posted by Khazima View Post
Fat doesn't make you fat, you could eat all fat and all protein and with the same calories you would get the same results as a calculated ratio between protein carbs and fats.
I have a same idea about fat. I lost few kg on low carb diet and it was great, but if I need to gain muscle I need some carbs is that right? Actually I use Vitargo PWO and small amount of carbs what comes with cottage cheese and vegs, but nothing else. How would you spread the fat intake? I think about saturated and essential fat ratio? Actually I modified my macros to 55/15/30 does it looks OK?