Need New Work-Out!!(Lower BF% +10Lbs)

[BozzBanks]

23, 5"11, 170 lbs Roughly 14% BF
3 years moderate lifting, 1 year hardcore lifting experience.


My ultimate goal is to be at 180 lbs and be completely shredded! I mean I want sculpted abs (don't we all).
So basically for the next 6 weeks I want to put on 10+ lbs of pure hard lean muscle, WHILE lowering my body fat %.
Now to achieve these goals I have yet to find the ideal workout regiment and diet.. so that is why I am here.
I am open ears to any suggestions.. thanks mates!

[jypoll]

i dont think you can gain 10lbs in 6 weeks and lower body fat simultaneously without gear, and im sure you are aware you are not ready for gear

try gain 20 lbs over 6 months, then cut 10 off over another 6 months... that would probably be the most realistic way for you to gain 10lbs and drop BF

[BozzBanks]

i dont think you can gain 10lbs in 6 weeks and lower body fat simultaneously without gear, and im sure you are aware you are not ready for gear

try gain 20 lbs over 6 months, then cut 10 off over another 6 months... that would probably be the most realistic way for you to gain 10lbs and drop BF

Yeah now that I think about it trying to gain and lose at the same time is very counter-productive.. perhaps I will try to gain another 15-20 lbs before I consider cutting down.

[PrairieDawg]

Hard to do both unless you're on gear or just starting out. Even on gear I doubt you would meet your goal in just 6 weeks. good luck.

[MACKATTACK]

I totally disagree.....with the right DIET, weight loss and muscle gain can be done. Yes its hard and you have to be consistent on both food intake and cardio. But it can be done. Empty stomach morning cardio and you will see a greater fat loss. Maybe some BCA's right before hand.

[BozzBanks]

I totally disagree.....with the right DIET, weight loss and muscle gain can be done. Yes its hard and you have to be consistent on both food intake and cardio. But it can be done. Empty stomach morning cardio and you will see a greater fat loss. Maybe some BCA's right before hand.

Empty stomach you say... Can you elaborate on that for me.

[Back In Black]

Bozz, head to the Nutrition Forum and list your diet including macro's. You will get more 'acceptable' results if you choose cut OR bulk. Not saying MAC is wrong, AT ALL. I agree it can be done but results are super slow for most people.

At 14% you could do a super lean bulk and then cut or cut and do a super lean bulk.

[PrairieDawg]

I totally disagree.....with the right DIET, weight loss and muscle gain can be done. Yes its hard and you have to be consistent on both food intake and cardio. But it can be done. Empty stomach morning cardio and you will see a greater fat loss. Maybe some BCA's right before hand.

My reply was to his goal of 10+ lbs of muscle WHILE getting shredded in just 6 weeks. I would go so far as to say this is impossible to do naturally in 6 weeks. Yes with a perfect diet you can add muscle and lose fat. But like Stem said, the results are super slow. I would say a goal like that would be more like 6 months than 6 weeks though.

[phoenix44]

Not only would you need to gain ten pounds but you need to get to 7-8% to really get the abs sculpted, so you would actually need to put on 15-20lbs LBM once you lost some fat.

That's not gonna happen in 6 weeks 6 months you have a chance.

[mirin_serratus]

Not only would you need to gain ten pounds but you need to get to 7-8% to really get the abs sculpted, so you would actually need to put on 15-20lbs LBM once you lost some fat.

That's not gonna happen in 6 weeks 6 months you have a chance.

more like 6 months and a cycle of tren

[oatmeal69]

more like 6 months and a cycle of tren

Not as a first cycle, and not at his age!
I think it can be done in 6 months - if you're REALLY diligent about your diet and train hard & smart. You still have age on your side for lots more natural growth.

[mirin_serratus]

Not as a first cycle, and not at his age!
I think it can be done in 6 months - if you're REALLY diligent about your diet and train hard & smart. You still have age on your side for lots more natural growth.

calm down young padawan, seriously tho no way in hell he can gain 10 and go from 14-7% in 6 months without some tren

[oatmeal69]

A.) Disagree.
B.) Are you suggesting a 23 year old with only 1 year lifting get some tren and it's all good??

[Donman1001]

Realistically Id says this is a long term goal, not something that can be done in a mere 6 short weeks. This is honestly going to take a year+ without gear and I suggest that you do not use gear. Just have proper diet and lift right and you will get the results slowly but surely. Lean bulks take forever, 15 lbs of lean muscle a year, so if you want to weigh 180 and be shredded you are going to want to be looking at a year+ man sorry to break the bad news to you. Everyone else was being nice on saying 6 months but in all honesty 6 months is not even realistic for this goal.

[phoenix44]

Realistically Id says this is a long term goal, not something that can be done in a mere 6 short weeks. This is honestly going to take a year+ without gear and I suggest that you do not use gear. Just have proper diet and lift right and you will get the results slowly but surely. Lean bulks take forever, 15 lbs of lean muscle a year, so if you want to weigh 180 and be shredded you are going to want to be looking at a year+ man sorry to break the bad news to you. Everyone else was being nice on saying 6 months but in all honesty 6 months is not even realistic for this goal.

Your absolutely right. Even then you have to stay on point the whole time. Which is hard to do.