Bodybuilding

KitaStewart

So, I've been working out as much as possible, like 5-7 days on a good week. 3-5 on a bad week. I have went up in lifting weight, i consume a lot of protein, i'm just not sure, I was told that if you consume more protein, your muscle will use that protein and whatever you don't need will be excreted in urine and bowel movements. I'm trying to gain as much muscle mass as possible naturally while losing fat, which is a mind screw with the scale. I'm basically asking for real advice on this matter in hopes that there is a endo mesomorph out there who may have a better approach to this.

RealWorldStrengthLLC

Okay, you need to throw out all that crap in your post because it is bs broscience. You will not excrete the excess protien - CICO applies to all macros - surplus = adding mass, deficit = losing mass. Also, 7 days training is excessive and does not allow for adequate rest. 4-5 is plenty, 6 is ok if you must, but you need AT LEAST one full rest day per week. Also, throw out the somatypes - i bought into them for a long time too, but after getting on here and doing a bunch of research, they are disproven.

Your likelihood of gaining significant amount of muscle mass WHILE cutting fat is not good. The body can not be both anabolic (building mass) and catabolic (losing mass) at the same time. Realistically, you have a few options -

Bulk & cut cycles eat a surplus to bulk for x amount of weeks/months, then cut by eating a deficit for a certain amount of weeks/months down to disired bf% - repeat

Recomp - eat at maintenence calories, while training. This takes a good amount of time.

Calorie cycling - eat a surplus or maintenence on training (lifting days), and eat a deficit on rest or cardio days. I have only read about this, I have never personally tried it - I prefer standard bulk/cut cycles.

You also need to dial in your macros and find what works for you - a good starting point is your LBM in pounds for grams of protien, half of that number in grams of fat, and make up the rest in carbs - but you will have to tweak this to find what works for you. Some people like low carb - I personally find that if my carbs are too low my lifts suffer - I also tend to keep my fats probably a little higher than absolutely ideal because I like to eat a lot of salmon, peanut butter, eggs, almonds, and other high-fat foods and what I am doing works for me just fine - bit it may not work for you.

Cahgetsfit

what he said above.