Diet, where do i go?

[Mystic79]

I have a very unusual situation. Basically I'm a genetically skinny guy but I have alot of fat especially in the midsection (years and years of fastfood/junk). I'm 5'9" and 150lbs but I have about 25% bodyfat. So if I were lean I'd be extremely lightweight.

Right now I'm doing a routine based on power and size, just to get more muscle and build a solid foundation. I want to put on quality weight but get rid of the fat I have in the midsection.

Is it possible to do both?: gain size/strength but lower my bodyfat %? Or would I end up doing both not so good.

[RUBICON19]

Yes, you can do both, but you must eat very well to accomplish this

[sicario]

rubicon19 said:

Yes, you can do both, but you must eat very well to accomplish this

I agree with this, but I think in order to be able to pull it off you really need to know what you are doing or have someone helping you who really knows their stuff. Gaining muscle (gaining weight) and loosing fat (loosing weight) are at two extremes of bodybuilding goals, so it's not an easy feat to pull off by any means. When I get someone who's new at the gym and their goals are the same as yours, I always suggest to loose the fat first, while maintaining muscle, and then when they are at an acceptable BF level for themselves, start slowly back up. Personally I'd suggest this plan for you, as it's a lot easier to focus on one goal at a time. Sicario.

[RUBICON19]

sicario said:

rubicon19 said:

Yes, you can do both, but you must eat very well to accomplish this

I agree with this, but I think in order to be able to pull it off you really need to know what you are doing or have someone helping you who really knows their stuff. Gaining muscle (gaining weight) and loosing fat (loosing weight) are at two extremes of bodybuilding goals, so it's not an easy feat to pull off by any means. When I get someone who's new at the gym and their goals are the same as yours, I always suggest to loose the fat first, while maintaining muscle, and then when they are at an acceptable BF level for themselves, start slowly back up. Personally I'd suggest this plan for you, as it's a lot easier to focus on one goal at a time. Sicario.

But he is only 150.... If he gains muscle, he will be losing fat over time due to the icreased calorie burning as a result on the newly gained muscle. If he just loses fat and maintains muscle he may end up 130.. A very advanced lifter would have a harder time doing this than a newer one.

[Mystic79]

So basically I'll try this:

1.) eat as clean as possible (no carbs after 6pm)
2.) increase metabolic activity (intense HIT cardio during off days)
3.) bulk of calories from good fats, veggies and protein

[RUBICON19]

Yes.

Start around 2300 cals per day and work up.

P = 1.5 x body weight
F = 25-35% of total cals
C = whatever is left over eaten in first half of the day

Hit cardio 1 - 2 x per week

Regular cardio 3 x per week

Have high carb refeed days 1 x per week

Just my 2 cents

[Intensity]

mystic79 said:

Is it possible to do both?: gain size/strength but lower my bodyfat %? Or would I end up doing both not so good.

Hi Jay,

Not in the long term! If your diet and training is far from being optimal you'll be able to do both for a couple of weeks (For exemple: You adjust your diet because your last one didnt include enough protein and had too much sugar, so you'll be able to change your body composition), but after that, you'll have to choose! It's mathematic or you eat less calories than you need and lose weight… or you eat more and gain weight!

Mo