I'm 5'11 and 190 lbs. Im at about 12% body fat. I would like to 205 lbs and 10% body fat. I've heard both opinions about gaining muscle and losing fat at the same time. Some say it is possible, and others say it isn't. Right now I think I think you should go through phases b/c when I try to do both at same time and balance I dont get great results...

What do you guys think, and any advice would be great!

take protein, not weight gainers, weight gainers will add muscle, but it also adds a lot of fat. Gaining fifteen pounds is easy, took me about two months of working out every other day and taking Gold Standard whey protein after working out. I also look verryyyy good at the beach :]

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Slept On Rappers
http://hiphoprising.blogspot.com

I am like you. I can eat any food i like and still not put much weight on. So I started going to the gym and eating more calories. I put on some weight around a stone in a year. Mainly down to muuscle being heavier rather than bulking up.

So i decided to stop trying to put weight on and use my body type to my advantage (it just seemed unhealthy to try and change my natural body make up). I have trained high intensity which makes your mucscles solid and now i look cut.

I wear clothes that suit my body type and have no issues with showing my body as it looks ripped.

Definetely worth a try

I've always found that eating the extra calories naturally is very difficult. I use a protein shake called Mammoth 2500 and i've been getting great results from it. I've gained about 6 pounds from one 2.2kg tub. However, it is expensive and each shake is made up from 4 huge scoops so you fly through the tubs. Use vanilla for the best taste and you can add stuff to it like banannas etc.

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If you want to put on size, its essential that you eat. EAT EAT alot of good, clean food. You want to increase your overall caloric intake because of your fast metabolism. 4-6 times a day should be your food consumption goal.
Also, i recommend supplementing protein powder, as well as maybe a creatine supplement if you want, because it is the building blocks of all muscles, and will aid in rapid grwoth and recovery. You want to increase your protein intake as much as possible.
Also, drink lots and lots of water. this is also essential to muscle development, as it delivers nutrients and flushes out your body of wastes created my muscle metabolic processes.

With respect to training, you want to do alot of multi-muscle exercises, as opposed to isolated exercises like bicep curls. squats, deadlifts, clean and presses are great exercises that involve total engagement of multiple muscle groups.

hope this was helpful

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H|pnot|k

3 months ago I used to weigh 55kg (I'm 18yo and 183cm/6 foot) and after doing some HIT weight training, drinking a lot of protein shakes and eating shitloads of pasta, tuna, and eggs I'm now 75kg and I've got a pretty low body fat percentage.
Creatine also helped a fair bit.
So just do that.

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