hi. i'm at 23.8% BMI according to an online calculator and am wondering if it's feasible for me to gain more muscle while being at a caloric deficit or if i should just bulk.
the thing is i got some physical tests i need to do ok on in the next couple months. however i only started working out seriously again 4 months ago, consistently 4-6 times a week from basically 0 after several years on and off the gym and living unhealthy.

in my early 20s and my build is just average as you can see.

i look normal-ish when i stand up but sitting down i got a pretty big belly. i'm scared i got a lot of visceral fat, specifically below my belly button. i also have bigger moobs than i'd like.

i have since i started eaten roughly 1500-2000 calories so i can hit a deficit and 140-160g of protein a day and gotten some muscle back doing it. but i'm not sure if it's as fast as it could be with more calories or how feasible it is to gain muscle on a deficit for someone like me

>>76409336 (OP)

What are your squat bench deadlift numbers? Also what kind often physical tests are you supposed to pass? Are they cardio based? Or more strength based?

From a glance you should be able to gain more muscle while cutting with a 500 deficit.

>>76409359
not sure about deadlift but bench i've always been piss-poor at and do 50kg 5x5 but its improved a bit
i do 60kg squats for 7-12 reps and 3 sets
i haven't deadlifted in a couple months as i got a small injury, don't remember the number but it's ok i think. i can do 6 pull ups. my cardio is above average for my age
tests involve pretty much everything

>>76409336 (OP)
>23.8 bf
Lol. Sure thing kid.
Walk one hour a day exercise for two hours.thats it all you have to do.

>>76409390
I feel like you should be able to progress a bit more even on a deficit. And 4-6 times a week for strength training is a bit much, unless it's some split where you hit each muscle 2 times a week. At your point I was going 3 times a week training full body. Anyways if you don't hit too many plateaus then I'd say keep going.

>>76409336 (OP)
I'd recommend doing a slight calorie deficit and do a calisthenics-focused routine. You will gain muscle, lose fat, and build a balanced physique. If you have access to a squat rack I'd recommend fitting barbell squats into your routine if possible as well.

>>76410068
>>76409871
>>76409476
sorry for the late replies. thanks for the insight guys

>>76409336 (OP)
in no world should you be bulking. this shouldn't even be in your mind. you need to cut asap

yes man u gotta b big 2 get big. eat up. actually man you could do it without getting fatter. just drink 5 servings of whey protein a day. done.

>>76409336 (OP)
>if i should just bulk.
anon you are borderline overweight, you should not be bulking past 16% bodyfat if you care about aesthetics. If you've only just started lifting you will build muscle even on a deficit, and getting lean will make you look much more muscular than you are.
>but i'm not sure if it's as fast as it could be
If you are natty it will take years to look decent even if you do everything correctly and you will still get mogged by anyone on roids. Forget about speed and focus on sorting your diet and routine out.