its easier , for me and i think most ppl, to do one thing at a time. Like first gain the muscle u want, then cut out the fat. Rather than try to put on a lil bit of muscle at a time, while still staying very lean.
I dont know ur size, but prolly wanna put on like 20 pounds or so, but with that 20 pounds ur gonna be puttin on some fat with it, thats just the way it works. So once u gained around 15 pounds of lean mass, then u start running and eatting a bit less, and of course still maintain weight lifting at least 3 times a week. Having the proper diet , cardio, and weight training it should be no problem for u to drop the lil bit of fat u put on during the bulking stage. So basically once u have a decent build , then u can cut away weight and have ur abs back. Its nearly impossible to do a good bulk and keep abs
Bulk- Weight training 3 - 5 days a week. Eating at least 500 more calories a day , then u normally do ( 5 - 6 times a day, small meals) So if u eat 2000 calories a day, make it 2500, u should be able to put on 2 lbs a week. All clean foods, high protein, low fat, ( tuna, chicken , turkey, fish, oatmeal, skim milk, protein shakes/bars etc......
cut-weight training 3 -5 days a week, cardio 3-4 times a week. Whatever ur current diet is at the time, drop the calories by 500 per day. Maintain a clean diet. Still eat 5 - 6 times a day. Cardio can be anything, jump rope,running,sports,rollerblading,etc. try to get in at least 40 mintues per session. u should be able to loose 1 - 2 pounds a week, if ur not loosing that much, ur eating too much, and u should lower the count by 250 calories, if ur loosing more than that, ur eating too little and ur body is burning up ur hard earned muscle for energy.
good luck to u!
