Losing body fat while building muscle (HELP PLEASE ANY EXPERTS OR GUYS WHO...

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byungryeol

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...KNOW ABOUT FITNESS)? Hey guys, let me start with my profile as of now:

Age 18
Height 5'11 (180cm)
Weight 80kg (approx 170lb)
Body fat percentage 17%-22% (different machines told me different things)
Build: Stronger lower body and core than upper body (swam in highschool)

For the first time in my life I'm on a workout schedule with a plan of 12 weeks. The process of workout is solid enough but the question I have is one about diet.

I'm doing decently heavy lifting 3 times a week for the first stage in my workout in order to gear myself for a 4 day split later on this year. Question is... that I get SOOOO hungry when I work out. It is quite ridiculous. I know that according to my body weight I should be eating around 200g or protein a day and 400g of carbs but after lifting... this just doesn't seem to cut it. My body DEMANDS more in order for me to continue with lifts. I am also taking mass gainer at this point once or twice a day depending on whether I am working out or not.

So my main question is this. I am trying to build mass. I lost ALOT of muscle mass after recovering from surgery but I also need to carve off the fat. Should I just be concentrating on mass building first and take it from there? I am doing little cardio at the moment. How should I control my diet? I'd like to eat less but it really seems impossible to do squat, deadlift, bench press... those heavy lifting works with such little energy to run on. But at the same time I don't want to pig out because weight (fat) loss is a goal as well. Please help!!!!!!

Thanks
 
get a vibration plate you can target muscles and if you use it properly you can increase your metabolism and burn fat 24/7, try one at a gym under supervision , the exercise is so intense you are not supposed to do more than 15 minutes on alternate days
 
Ok look, if your eating to the point where you stomach is "literally" full and bloated then you need to size down your portions, you should never really be too hungry or too full so thats kinda the meter you need to judge, eat your healthy carbs like whole grains and fruit for the glycogen storage and much needed fuel to energize you throughout your workout. It sounds like your weight lifting is on check and remember one thing I always read on muscle forums....YOU CANNOT BUILD MUSCLE WHILE CUTTING FAT, sorry about the caps but this is a myth that everyone needs to remember. You can still look good bulking but it does take an excess of calories to put on muscle. So either you go for fat loss and getting ripped up or you bulk to build some mass then cut it down to show it off. I recommend the bulking phase first because it just looks better when you cut and got that muscle developed, you look strong and healthy and people will actually be able to tell you lift with your shirt on haha, neways man if you need any more help just message me, and congrats on your progress regardless every man should be hitting weights and getting in shape

sorry i should of mentioned that you shouldnt really be full when your trying to cut or just stay lean at least if your metablosim is normal but if your bulking then its fine to eat and fill up but just make sure you kill it in the gym, also do H.I.IT cardio while you bulk because not only does it reduce fat levels while you build muscle but it actually makes you stronger especially when you do explosive sprints, hill sprints, stuff like that, it also releases the most growth hormone in your body to stimulate muscle growth so its all good to do man
 
At 5' 11" tall and 170 lb you are not over weight. And at the age of 18 you may not have finished growing. Ar your height , weight and age you need about 2000 calories a day just to maintain your current body weight. If i were you i would drop the mass gainer. You need more protein. Consider eating about 3 oz of tofu every other day along with the lean meat you already eat. Eat 4 to 6 slices of whole grain bread a day. Eat whole grain pasta instead of white pasta. Eat a large variety of grean vegetables every day. About a hour before you eat make yourself a peanut butter and banana sandwich with honey on it. This should keep away hunger pains and it's healthy. Presonally, i envy you your height weight ratio. It's very good.
 
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