First of all, I am a female 172 I weigh 60 kg, my fat ratio is 23, unfortunately, it is a bit too much. My teacher said that I need to gain weight from muscle for volume and that I need to reduce fat by 4%, so I need to gain weight and reduce my fat ratio. For this, I do a hiit after weight training, increase cardio on my off days. I do my nutrition by taking extra calories on training days and taking the amount I need on off days. I'm calculating macros. So my question is, can I increase my muscle mass and decrease my fat ratio in this way? I work 2 days in the lower and 2 days in the upper part of the week, so 4 days in total. And I'm using a pyramid system 12 10 8 6 to increase the weight and lower it again. I trained with repetitions such as 3x15, 4x12 for 1-2 months, but since I could not increase weight, I decided to try the pyramid, I can actually increase my weights. Waiting for your comments