My goal is to increase lean hard muscle mass while maintaining shredded abdomen

[Bmcbball161569]

I am 27 years old. 5' 8 142 lbs with relatively low body fat (approximately 12-16%). My main goals are too increase lean muscle mass and sculpting my abdomen area. My typical diet follows:



For the past couple months I've been drinking 3 protein shakes a day... In the am I eat eggs and and a protein bar with some rice.. For lunch I'll eat a salad with grilled chicken and low fatddressing... For dinner I'll eat either chicken steak or fish with two sides of vegetables and whole wheat pasta (or rice)... For snacksthroughout the day I eat almonds.

 

[Woolan78]

Your not going to be able to gain muscle and lose fat.
Gain muscle = excess calories over maintenance for growth.
Lose Fat = Below maintenance

You should read up on nutrition

 

[Bmcbball161569]

I don't need to loose fat...I'm naturally a skinny person. I just need to strengthen and add more muscle/definition. If I stick to a strict diet plan and bust my a** in the gym will I be able to achieve this... Gain lean muscle mass without adding fat?

 

[yanks4life]

while gaining the muscle, you will likely gain some fat.... eat more gain more (to an extent). you can gain the slow lean gains without much fat at all. keep doing what you need to do and you can achieve it bud.

 

[snowpatrol123]

Let's see some pictures...12-16% does not = shredded abdomen where I'm from

 

[3J]

actually with his stats (he is fairly underweight) he likely can do some recomping (gaining muscle and losing bodyfat at the same time).. guys who are at higher levels with their physique usually cant...

this is also predicated on genetics..

what you need is a kick ass diet.. ideally a carb cycling philosophy..

i have a carb cycle package that would work well for you.. check me out at the link below

3J's Nutrition | Diet and fitness consulting to get you to the next level.

 

[Bmcbball161569]

My body composition... Pictures

Here are my pictures....

View attachment 559439View attachment 559440View attachment 559441

 

[3J]

yea youre not out of shape or anything.. if youre genetics allow it you can recomp imo

 

[bonexyster]

Guys you most definitely can loose fat and gain muscle. If you get your diet within 10% of perfect you will. That is as long as you strictly follow it. Im running a S4 log right now and posted a before and after picture 2 weeks in and you can easily see the difference. ill admit i was kind of fat coming off an injury and id been in the bed for a while. but even with the visible fat loss my weight didnt change, that only leaves the option that muscle was added.

Use code SIZZLE30 for 30% off all Sarmseach orders.

 

[cybrsage]

I can tell you from personal experience you can lose fat while gaining muscle. I am on 3J's "carb cycling while killing the middle aged white guy with exercise" program. I have lost a good bit of weight while eating more than I have eaten in a long time...all the while my major muscle groups are getting larger. Not much larger, but definitely denser and stronger...but still larger. I have a log of it going on - and as a note I am shifting my measurements to Sundays...the wife was complaining about getting up super early on a weekday. Gotta keep the better part of me happy.

http://www.steroidology.com/forum/diet-forum/673659-my-year-3j-jouney-into-fitness.html