Wait, so you want to end up in the 188-190 range give or take, with 20 more pounds of muscle and 32 pounds less fat?
There are a few things that are likely to happen. A reoccurrence of "newbie" gains. Noobs often lose fat and gain muscle at the same time. This is likely happening for you right now.
It will stop though. And likely soon.
Losing 32 lbs of fat, at the current deficit you have running will take at least 16 weeks. That's assuming that: you will not get sick or injured, your metabolic rate won't slow down, you will not become overtrained or overreach, and that your fat loss will be linear.
For that drastic of a shift in body composition (20+ lbs of muscle, 32 lbs lost of fat), you're looking at making your activity and caloric intake a lifestyle for years. Assuming hormones, age, lifestyle etc. will even allow it.
In general, muscular gains happen at about one-half the rate of fat loss. Nobody ever just puts on muscle, unless they are willing to drag the process out even longer with some sort of a recomposition protocol (UD 2.0 "bulk", Lean Gains, Alternate Day Refeeds and a bunch of other stuff).
Best advice I can give you. Don't do CF Endurance. Seriously. Lean out first for health, focus on a long, slow, steady road towards increased LBM, possibly and hopefully increased lifespan at a higher quality.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim