File :-(, x, )
Anonymous
So I have a dilemma.

I lost 30 lbs over the summer trimming my body fat because I want to get my abdominals to show a little more. I'm 6'3" 198 lbs.

I know it takes time so the mix of cardio and healthy diet have been working great but the problem is that I made the football team.

My coach wants me to add bulk... how do I add muscle while still losing fat ? Is this even possible? He told me to screw my 1500-1700 caloric intake and eat way more and lift like a savage.. but I really want to keep working on getting my abdominals to show.

Am I fucked if I want to stay on the team? I almost don't want to be on the team if I reverse all I did this summer.

Also if I WERE to go all out for the coach I usually eat like 60g of protein when i do a bit of strength.. that's tuna, nuts and soy tofu and such...

Would it be wise to invest in Whey to get about 190g -ish a protein a day that I train? 60g , even if its from natural foods seems like too little and I won't get the bulk I need to take and give tackles.
>> Anonymous
Shoot for at least 250 grams of protein. Never eat a large amount of carbs and fat together in the same meal. Keep doing cardio, and eat a very clean diet. These three things will help you stay lean while gaining mass.
>> Anonymous
>>300933
this mostly. keep your fat and carb intakes low and eat things like predominantly lean proteins and fibrous carbs. this is going to be tough on your training schedule which will require more complex carbs. ideally you want to do a combination of cutting and bulking cycles but personally OP i'd say fuck it and just go for whatever your training demands are. better to do shit for a reason than do it just for a look. you might not get a perfect six pack but you'll still look like a god
>> Anonymous
That's it, in a nutshell. ^ Carbs are energy, so try to eat most of what you usually consume in carbs early in the day, muscle you maintain burns fat for energy, so if you're lifting gaining more muscle, you need to eat more, to retain that muscle, so eat a shit ton of protein. Like chicken breast, tons of fish, and LEAN cuts of beef.

Then prosper.
>> Anonymous
>>300933
Hey its OP

250g? Yeah I guess that's gonna push the muscle correct? As for fat and carbs, I don't eat much fat or carbs, but I DO eat a big breakfast, WW toast, peanut butter, banana, other fruits, green tea, wheat cereal, skim milk etc..

along with small snacks of protein and vegetables with a veg/protein lunch and the same for the rest of the day with maybe some fruits and water and dairy but carbs I try to just have them in the morning.
>> Anonymous
OP here,

any suggestions on good carb sources? the type that are ideal for my situation and will give me energy for my cardio?

My runs are an hour long and if I don't have the energy I feel like ass by 50 min mark.
>> Anonymous
>>300952

what do you think of ham anon?

I'm doing a session tonight and when I get home I have tuna, nuts and my dad is making a ham ... it sounds salty as fuck, should I just skip it or take a slice for the protein?

Also any suggestions on a Whey brand? Any favs/ones you trust /fit/? I need to start this weekend because we have a game next sunday so I'll probably order the shit on express by visa tonight or something.
>> Anonymous
>>300970

Salt is only bad in excess. Ham is a good source of protein. I'd go for it.

Whey protein: Optimum Nutrition is a favorite brand of many.
>> Anonymous
good carb sources are rough grains always so the darker rices, maybe wholewheat pasta. some say bread but i'm not so sure because it's not the cleanest food. potato too. also invest in some casein proteins like cottage cheese later in the day for your snacks. try keep your veg as close to raw as possible too
>> Anonymous
>>300991

Hey it's OP, thanks a ton man. I'll take some ham tonight, should be already made when I get back from the gym so I scarf it down asap and I'll google the whey you suggested and get on buying it.

Thanks for the advice guys.
>> Anonymous
>>300999
Yeah I only eat wholewheat rice, pasta, bread etc.. wholewheat pasta is delicious btw, although i was scared to try it.

Um for casein proteins... is that a type of protein? It's in cottage cheese? Any other foods you guys like with it in it?
>> Anonymous
Just put on the bulk man. It isn't like once you reach the new weight, you're going to be stuck with a gut forever.

If you've already got a standout set of abs... you likely won't completely cover them in a few months of excess calorie intake and weight lifting.

The worst that will probably happen is that you'll put on a good deal more strength and muscle mass and a little bit more fat. IT'll be easier to dig out the abs again after you get bigger anyways, more muscle to burn calories and all that jazz.

Also, don't put so much stock in your abs brah... I know maybe you think chicks go wild for that shit, but provided you don't have a beer gut, I think they'd prefer to see a triple wide back and a mean set of guns that some 13 fagboy abdominals.

Just put the weight on, you'll be stronger, more muscular and you likely won't lose much definition anyway.
>> Anonymous
>>301009
nope, just that. when i'm in a bulking cycle, i'll have that about an hour before bed because it's got a slower burning form of protein in it. for me personally it digests really light and well too
>> Anonymous
>>301017

Hey it's OP, you make a good point man. Yeah my abs are ok.. but I had a summer goal to get them to really stand out, but I'm 6'3" so I don't look to 13fagboy-ish at all really but I do get your point on the size.

If I can grow muscle-wise it'd help me on the field and I'll prob look like a big badass jock somewhat.. I don't give a shit about that, but most of the girls do apparently. I don't have trouble with the ladies atm but getting bigger arms, back, shoulders , legs prob wouldn't hurt amirite? heh
>> Anonymous
Op here with another quick Q, when you guys eat tuna do you use anything as bonding agent or do you just eat it out of the can or wtv?

I do and it makes me choke and I need to take water. My friends use mayo but that is fucking disgusting imo
>> Anonymous
>>301029
not the person you're responding to but i'm trying to find a pic for you that i think will put to bed forever your concerns about having a perfectly defined six pack. it's a statue of some roman dude and man, you see that massive strength on that and you will never worry about this shit again. chicks dig a man who is big and strong. vascularity and absolute defintion - i'm not so sure on and i think i'm right

>>301041
wat's a bonding agent? just chow down. i know a guy who eats his mixed with oj and egg in a blender. i'm sure you don't want to try that
>> Anonymous
>>301029


Exactly.

Besides, if you're doing fine with the ladies, you don't need the 6 pack. You've got it to show, so you've met your own challenge... now you might as well pack on some more size and play football (provided you actually enjoy being on the team).

And again... if you're weight training with a good program, your core should be so well built that your abs and obliques would still be visible if you chowed down on burger king for a year.
>> Anonymous
>>301058

hey it's OP.. yeah about what your friend mixes with his tuna LOL

sure if you can find the pic I'd like to see it, I'm leaving for the gym in about half and hour so I'll see it before I leave or when i get back for sure.
>> Anonymous
     File :-(, x)
>>301104
i've found it but can't find the name of the artist. it's in the front of this book which i highly recommend anyway. one of the best training manuals out there in imo. i'll keep looking

http://www.amazon.com/Strength-Training-Anatomy-Frederic-Delavier/dp/0736063684/ref=pd_bxgy_b_img_b
>> Anonymous
>>301186
i will upload the ebook if tits are posted, i don't care who's tits they are
>> Anonymous
     File :-(, x)
>>301209
>> Anonymous
     File :-(, x)
>>301256
Hesh accepts the tits, here you go.
>> Anonymous
http://www.mediafire.com/?3vwfa1jv0bt