In all fairness bro, and i say this respectfully because i do know you are a very knowledgeable person, if your not willing or unable to adjust your calories you cant expect too much in the loss category no matter what your using
Hmm, not sure you understood what I was getting at. Im perfectly willing and able to log food and adjust accordingly and have done so extensivly. The problem is I am not a fan of the old school cutting and bulking methodology, it just seem stupid and at my age I dont need to subject myself to the yo-yo weight loss and gain, I would rather go for slow and steady recomp.
In the last 6 months I have lost 3% bf but at the same time added 8 lbs to my total weight on the scale for a net mass gain of approx 15lbs
Sure doesnt seem like much does it? But once you take into account im 255 lbs (5'10.5") and in my mid 40's and only on low dose TRT (no blasting, 770 test levels) I think most people would agree that recomp isnt too shabby. Most guys my age would have a hard time even getting to my mass level and would find it nearly impossible to maintain without high doses of AAS.
So, with the above in mind, if I cut cals too far OR add in a ton of cardio to burn more cals and dont eat more to account for it my mass/strength suffers (as one would expect) and I just get run down and beat up.
My hope was the GW would give me just a little edge at dropping BF over and above what I am getting on my own without it. I have been seeing minor improvement in the gym, small weight/rep increases so I very well could have lost a couple lbs of fat and replaced it with muscle due to the added endurance/quicker recovery during workouts but its too early to tell.