gained ten pounds in 6 months with 1%...

If waist size went up 2" you gained way more than 1% body fat, that's a fact.

As far as how to lose the fat, cut the volume back to 3 days a week using reverse pyramid training or greyskull lp. Walk 40-60 min fasted in the morning and perform 10 min max of high intensity cardio after lifting, something like a tabata on the bike at the gym.

For diet, go on reddit leangains sub and download the 31min excel spreadsheet to get your macros, or goto the ifcalc and plug everything in with 3G of kg for protein and 75/25 for carbs and fat for now. Last can be adjusted and tightened as you go along.

Make sure you choose slow cutting so -20 on rest, maintenance on lift days. Adjust based on 2 week averages on the scale.

Fasted cardio. 30-40 mins 3x a week, obviously in the morning (do not eat or drink anything besides bcaa's). Increase your intensity level or cardio options as you reach your desired level.

For instance, I have done fasted cardio 2x a week for about 2 years now. That's all I need to maintain how I currently look, feel, weigh, etc. If I go on a cut, I'll up my fasted cardio to usually 4 times a week.

quote:

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Body Fat increase. My trainer said about 7 pounds of that is muscle. My problem is my waist size has went up about 2 inches.

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How did you measure this?

Not that muscle, not capable of that kind of growth in that time based on muscle fiber type. It's him saying he looks fat thing too. If you gain 7lbs of muscle and only1% bf, you are going to prolly look better than before.

OP post a before and after pic and we can get you pretty close from that.