Well, I've been putting on muscle for a while now, and at first i went about it all the wrong way (I ate everyhting, mostly empty calories). For about a year now I have been eating clean and training properly. I really can't do a classic bulk anymore, I gain way to much fat.
The thing is, ive been struggling to lose fat for years now. Then I got into bodybuilding and shot up to 205 at my heaviest (fall 2005). I gained some good muscle there but way too much fat.
recently, i have been training hard and dieting very hard, and I lost 30 pounds while gaining strength. I am now at 163, and i am trying as hard as I can to lose the rest of this fat while putting on muscle (which is probably impossible but I just can't bulk). I train twice a day:
Day 1: Morning Upper pulling, Evening Lower Pushing
Day 2: Morning Upper Pushing, Evening Lower Pulling
In between, I play tennis/volleyball almost all day (these two sports were what made me lose the 30 pounds in the first place). My diet is as follows:
Pre-workout/breakfast: Oatmeal using liquified cottagecheese as the liquid / multi-vitamin/BCAA-Pro/Flame out
Post workout: Protein shake using very small amount milk, 1/2 cup cottage cheese, two scoops BMF X4 Protein powder
Lunch: Turkey wrap using whole wheat fiber tortillas which have 12 g fiber and 20 g carbs
Pre-workout/Dinner: Steak/Chicken with roast veggies, maybe a small amount of brown rice but usually no rice
Post workout/pre-bed: Casein Protein
This diet looks/sounds small, especially since im lifting twice a day and exercising almost the entire time in-between, so I'm wonering if I'm doing it wrong. Just keep in mind that I am truly cursed when it comes to dropping fat/keeping it off.