Hello. I'm 35 Asian 5ft 9 170 lb. When I did a dexa scan it showed 30% body fat or 50lb fat and 120lb lean mass. I workout resistance and cardio about 2-3 times a week. I can curl 40lb. Do 60lb dumbbell press and do a Smith machine bench press with 50lb on each side .
It seems I have a skinny fat body composition . The macros I try to go off is 100g carbs 70g fat and 140g protein at 1650 calories 500 deficit from 2150 cals. In general I have trouble eating alot of protein and calories . Usually 2 meals gets me full . I feel like for the most part I eat in a calorie deficit and try to track on my fitness pal but don't really see any body fat reduction. Can anyone advise what kind of training and diet I need to do , to lose the fat and build muscle (body recomp) .
I have 450 testosterone and 16 free T . Would it benefit me to get into TRT treatment to try to boost burning body fat and building muscle. I have really struggled with this and feel like alot of the issue is due to genetics. My goal is to be in the 150-160 weight with 20% body fat . Should I focus on reaching my goal weight first then focus on muscle building?
(https://imgur.com/a/Pknb9Ut) Attached is a picture of my physique .
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source https://www.reddit.com/r/loseit/comments/t7go1f/losing_skinny_fat/
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