Alter your exercise regime as follows:
1) 3 x week lifting, full body lifts, dead, bench, squat, clean & jerk, etc... but keep it relatively low impact.
2) Add significant amount of cardio proximal in time to the lifting, i.e. lift and then run -- the body will preferentially choose cardiovascular enhancement over muscle enhancement when they are done in separate sessions. Most people see the most decrease in fat weight with the equivalent of an hour or more of cardio PER DAY. That's likely to be too much, but build up to it, my ideal cardio session is a five mile run at 8 min / mile
3) Don't go to failure
4) Keep at least 1 day between exercise sessions
5) Get plenty of sleep
Alter you diet as follows:
1) Increase supplemental protein intake to ~150g / day
2) Add Omega 3 * 6 * 9 to promote recovery
3) Add (−)-β-caryophyllene to promote recovery. This is my secret weapon, your going to have to purchase this from a chem supply company. It has phenomenal anti-inflammatory activity and will aid in recovery post workout.
4) If you can, attempt a keto or variant diet like velocity. This will melt the fat off you
Then if you want to add supplementation, start with something like Biotest HotRoxx or a standard ECA stack. If you want to push it further, go for
cytomel and/or
clenbuterol. And finally, choose
anavar instead of turinabol or stanozolol if you do decide to use a steroid.
Keep in mind that at best you are trying to maintain weight whilst shifting fat mass to lean mass, which will make you appear much leaner. At 20% BF, you're going to have to push yourself very hard. Steroids are not an optimal solution to accomplish this. Significant cardio and appropriate diet are more important. I know it get's frustrating reading that as an answer, but ultimately, it holds true. You may want to consider getting a blood level
test for
testosterone, though. Low
testosterone is often synonymous with high body fat. If you are low, then bio-replacement levels of testosterone would help you to lower body fat whilst exercising. And
finasteride would resolve the
DHT related hair loss potential. I would consider using topical only anti-
DHT medication in that instance to allow for the androgenic mediated activity throughout the body.
Good luck, if you have any more questions, feel free to PM me.
Fraggle