Lower bodyfat and gain muscle

[Rich08]

I am 6'0" , 160lbs and 12% bf. I want to get bf to 8% (to be able to see abs better). How can I continue to lose body fat, or even maintain it, and gain muscle. I lift 3 to 4 times per week and run 3-5 miles 3 to 4 times a week. I drink a whey protein shake after working out mixed in milk. That is around 25 grams of whey and another 10 grams of protein from the milk. I also drink 2 cups of milk before bed for the protein overnight. I also take 4 - 5k mg's of creatine monohydrate each day. I want to have very little body fat, but also gain muscle. Any suggestions?

 

[ono]

I am 6'0" , 160lbs and 12% bf. I want to get bf to 8% (to be able to see abs better). How can I continue to lose body fat, or even maintain it, and gain muscle. I lift 3 to 4 times per week and run 3-5 miles 3 to 4 times a week. I drink a whey protein shake after working out mixed in milk. That is around 25 grams of whey and another 10 grams of protein from the milk. I also drink 2 cups of milk before bed for the protein overnight. I also take 4 - 5k mg's of creatine monohydrate each day. I want to have very little body fat, but also gain muscle. Any suggestions?

You pretty much want what everyone on here wants.

The best advice i can give you would be to spend a little time searching the forums and learning for yourself.

There's a wealth of information on here to help you. The best thing to do would be pick out the relevant bits and tailor it to your routine.

As a little pointer i would say maybe do low intensity cardio on an empty stomach for 30 mins rather than running 5 miles. You'll hang on to muscle much easier.

And take on 60g of simple carbs after your workout to go along with your protein shake.

 

[hman85]

The milk before you sleep isn't in my opinion the best idea. Try a protein source with less sugar. just my 2 cents

 

[kitchenstud]

agreed on the sugar before bed.

And the protein only after your workout isn't going to cut it. You need a 3:1 carb to protein drink immediately afterward. An hour later, then you can take the big protein serving.