This title is all I could come up with. I have started my training and have a few questions. Right now I am 5? 6? closer to 5? 7? at about 137 pounds (15-16% body fat). Over the past three or for weeks I have been dead lifting, benching, and squatting with other pulling exercises. I always see people on this forum say that beginners can lose fat and gain muscle at the same time. By spring, I want to be around 150 pounds at 10% body fat. If I could get some pointers on how to achieve this that would be great.
I no that I should be eating around 200 grams of protein a day and clean-cut foods. What are some foods that I could get to help my progress and be specific about vegetables because I am not very familiar with the majority of them. Basic protein sources and carb sources would also be helpful.
Currently I can deadlift 140 pounds for about 5 or 6 reps. I can bench around 90 for 5. I have made great progress in my deadlifts from week one to week 3 but am not happy with my bench. My goals are that by next fall at this time I can deadlift 230, bench 170, squat 200, and weight 160-170 at 10% body fat.