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Bulking/reducing fat training

gdossena

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Hey there!
22 yrs old, 5"11', 150lbs

Want to gain 10-15lbs muscle and reduce fat. What are some good ways to manage my lifting with cardio considering this goal? Is it possible to gain 10-15 of muscle and reduce fat at the same time?
 
Generally, no. If you're 100% new to physical activity like fitness training, and weights especially, you will be able to do both to some extent - but only for a short time.

Get a good diet plan and a solid training program and youll be fine.
 
im not new to weight training, im just getting serious about it like never before. how do you suggest i manage my workouts and diets? im roughly eating 40% carbs, 40% protein, 20% fat now. my ultimate goal is to gain 10-15lbs of muscle mass and to reduce body fat - how can i go about doing this?
 
Most people have a bulk phase then a cut phase. I cant really comment on it because ive never done it myself.

As for training, stick to compound movements and a good high frequency split like Upper/Lower or Fullbody 3x a week weight training, and some cardio if you like.

The sticky topics in both the Training forums and the Nutrition forums will be invaluble to you.
 
I'm kinda in the same situation. At the beginning of my first bulk cycle I put on about 26lbs in just a matter of months. I was also doing a lot of cardio because I too wanted to keep my body fat down. Had I not done so much cardio I probably would have boosted my weight gains up by 10lbs. I also went on a pretty strict diet as well. I pretty much was on the highest of protien diets. I was taking in about 35-50 grams of protien every 2-3 hours. The only carbs I would eat were in the morning and lunch. For morning a cup of cooked oatmeal w/ sprinkle of brown sugar, and afternoon either half of a baked potatoe or cup of cooked pasta or rice. Whether or not my diet was right or wrong, it kinda worked out for me. Had it been different could I have put on more weight, probably, but I liked my results from what I had done. But like I said, I was also doing about 3-4 hours of cardio a week. Remember, if you want to put on the weight you need to be feeding your muscles pretty much all day! You need to be consistent with your training and diet. You need to really hit the weights and hit them hard! Go BIG or go home! It goes from being just something you do to a way you live your life. I think that at your age right now if you start out right and maintain consistancy then you will be bigger and stronger than a lot of your peers in the next couple years... So good luck brother and get big!
 
Because of you height and weight I don't think you are fat but rather have no muscle. If I were you I would concentrate on making some muscle, which means eating more. More muscle = more energy burned. Your weight may not change but at least some of your fat weight can be exchanged for muscle weight.
 
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