I got the diet thing...but building mass while cutting is impossible. What do I eat to build mass but keep the fat low but not too low.
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Sounds like you are losing the battle before you even begin with that attitude. Obviously you aren't doing something correctly, let me list some simple ideas for you, and at your weight and bf it is easy to recomp, not easy per say.. But far from impossible.
You want to cut fat and maintain muscle ? The best ways I have been able to do this is 1 ( high intensity interval training) by this I mean hop on a bike , warm up for 5-10 minutes get the blood flowing , go lift your select weight movements for the day ( chest, back, legs, whatever it may be) hit it hard and heavy pushing each rep till the last, get the weights over with within a half hour , Hop back on that bike and hit the intervals .. Warm up again for a minute ( your body is already warm so you don't need much time, crank the resistance up and peddle your fuckin ass off for 30 seconds ( or longer if you aren't gassed ) then lower intensity to a nice easy pace for 1-2 minutes ( I suggest starting at 2 as you will find this difficult to keep up for 15 minutes) after those 2 minutes crank that fucker up again and pedal until you are wiped, breathless almost can't go on, then lower resistance again for 2 minutes, rinse and repeat for 15 minutes. This routine gives you a 10 min bike warm up , 30 min weights, 15 min intervals for a total of 55 minutes, I suggest stretching for 5 - 10 minutes after while sippin on your ISO protein or whatever . Next day , your legs may be a little fucked up so after doing your weights, do 15 minutes medium pace cardio , day 3 hit those intervals again.
I won't touch on your diet as you say it's " in check" but I doubt it is. Keep the protein high , carbs low- moderate ( maybe up a little on interval days) and fats at somewhere around .45 grams per lb bw. You don't have to be exact with any of these numbers, keep the food clean and wholesome, no garbage sauces or sugars , and watch yourself transform. The intervals are key for me in staying lean , they keep your metabolism jacked for hours post workout, so as you sleep and even into the next day your metabolism is burning at elevated rate , so your burning additional fat ! Now this is only one method but it's my go to, as you get more advanced , after intervals maybe hit up a secondary muscle group, I.e , work back, do intervals, finish a nasty bicep circuit, extending your workout time to maybe 1 hour 15 minutes... But for now go train, if your reading this at your computer right now, turn it off, do a giant set of push-ups and sit-ups , and go to bed, the new you starts today .
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