You can't gain that much muscle weight in a week or even two, unless you're on steroids. It's most likely regained/retained water weight, as were the kilos you lost in the first week or two. Reasonable expectation for sustained bodyweight loss is 0.3 to 0.5kg per week.

Don't trust the scale, it's not a very accurate way to measure your progress when shedding fat. Take body measurements every week on the same day at the same time of day. Take pictures. How your clothes fit is another more useful metric.

At 20% I think you could easily recomp without losing or gaining weight. I've done it before. If your getting stronger while remaining at the same weight Its quite likely your replacing fat with muscle. I didn't do any specific approach. Just made sure the scale weight was the same as I got stronger was my method. This was 20 years ago in the off season as a wrestler though....so there may be better ways.

Brax,

If I may suggest something. Now, I know a lot of people will suggest this, but if you follow Leangains you will cut rather well. Then when you get down to say 10 - 12% bodyfat, you can line yourself up for a body recomp.

It isn't really possible to gain muscle while eating under maintenance, as your body will be doing all it can to merely maintain the muscle mass you already have. Once you begin eating at a maintenance level, things will be different.

I'll make it quick, but your Macros seem pretty good. You may just wanna change things up a little to confuse your body a bit. Take your bodyweight and multiply by 13. Cut back your lifting days to 3 times a week. On those days, you'll eat 10% under that, and on rest days you'll eat 30% under.

Workout days - 2660 Cals

PRO - 300g (1200 Cals) CHO - 250g (1000 Cals) FAT - 50g (450 Cals)

Rest Days - 2250 Cals

PRO - 300g (1200 Cals) CHO - 50g (200 Cals) FAT - 95g (855 Cals)

Now, protein is kept high to increase satiety. Trust me it helps. They say to keep Fat low on work days so that it won't get stored as adipose tissue, even though you'll be eating under maintenance, I'd do it to keep safe.

By rights, you should have plenty of energy. I haven't had a slump yet.

Now, I could do a Hodgetwins and say "All of this is just advice, you can do whatever the F**k you wanna do" but that's trademarked. Just take away from this what you will and use it wisely :)

~ Cricket

p.s. If you made it through this.. congrats!

Use a boby fat monitor too if you have one, and you are wooried that the weight gain is bad..

Given you stats, and I am taking a guess based on your posting of you age, your weight could vary by a lot more than 1 lb just over the course of a day.

I'm 5'11" and 270lbs and I can see a swing a several pounds over the course of a few hours.

On a more practical note at %20 a recomp is fairly easy. There are many who swear it's impossible to do but many of us, maybe including yourself, have done it.

1. Are your pants getting looser? Forget the scale: it won't tell you fat vs muscle vs water weight. A tape measure around your waist tells you everything you need to know about body fat and whether you are making progress.

2. Hard cardio won't help much with fat loss or muscle gain. Keep to the strength and HIIT during your weight loss phase and don't kill yourself. Stress (including exercise stress) -> cortisol -> fat retention, so keep the exercise under control and have some rest days. I know it's counterintuitive ...