Lowering Body Fat, even though I don't need to lose weight

Quigs Snr

Ok, heres the deal, started in the gym again 6 weeks ago, a couple of weights sessions a week, plus about 2-3 soccer matches a week.

In days of yore, (about 4 years ago), I did weights 3 times a week, aerobics, 3 times a week, body fat was about 8.5%.

Currently Body Fat is at 16.3% (I am 5 8", 28 yrs, smallish build, 67KG), currently doing weights to try bulk a little bit. Trouble is, all my hard work on the ab crunches etc.... and lots of other weights will be all for nowt if I can't get the body fat down low enough to be able to see the six pack.

So how do I lower it ? Eat less fat obviously, do long distance, bike, rowing, running I suppose on a regular basis.... But how do I eat well enough to bulk up in muscle and lose body fat at the same time, is this even possible ?

I eat awful crap these days, often miss breakfast then down to the vending machine to compensate, large white bread and meat rolls at lunchtime, milk, maybe more deli type junk like fried chicken fillets. In the evening sometimes just cereals etc... or perhaps some sort of rice / pasta dish, quite small, I know the diet is all wrong.

Any advice at all, beyond that I know I need to cut out the crap, soft drinks etc.... eat more protein etc...... Perhaps do more cardio to burn that fat. The weights should help as well, what with muscle costing more to maintain than fat in the body.

Stark

I eat awful crap these days, often miss breakfast then down to the vending machine to compensate, large white bread and meat rolls at lunchtime, milk, maybe more deli type junk like fried chicken fillets. In the evening sometimes just cereals etc... or perhaps some sort of rice / pasta dish, quite small, I know the diet is all wrong.

Any advice at all, beyond that I know I need to cut out the crap, soft drinks etc.... eat more protein etc...... Perhaps do more cardio to burn that fat. The weights should help as well, what with muscle costing more to maintain than fat in the body.

Do you always answer your own questions

You won't find any magic answers. If you want to lose fat, you're going to have to do the work.

Quigs Snr

Aye, not looking for the magic wand and am willing to do the work.

I suppose I am concerned that if I am doing a heavy weights session then the next night doing a solid 3 hour bike ride for cardio, or perhaps an hour at decent pace on the rowing machine, that I will be using up all the resources the body will need to build the muscle I am striving to attain.

I guess I am just looking for a balance point, in the days past, I was lucky in that I appeared to naturally stumble on the balance, these days a little harder as I am starting in far worse condition and need to both gain weight (muscle) and lose fat at the same time, last time I just needed to build the muscle, I am worried that trying to target training for both might impact the muscle development. If that makes sense. Not enough rest etc...... In terms of food as well, I used to eat tons of carbs in my racing days, want to avoid that if I am to keep the body fat down and focus on protein, I am sure there are ways to do both.

dudara

to lose the fat, cut the carbs. Drinks lots of water

Stark

If you're doing nothing at the moment, start with 20 mins running 3 times a week then increase the total by 10% each week. Maybe do some light upper body work on the other days (that's what I did starting out).

Unpossible

I am to keep the body fat down and focus on protein

Then have less carbs and more protein, protein will build the muscles a lack of carbs will cause the fat to be burnt. Least thats my simple logic

*edit, oops dont forget plenty of fruit & veg