Ok so I want to get serious about lifting but I'm clueless on what to do. I've been searching around this site and have learned a lot but I'm left with questions.
I'll start by explaining my goals. I am a male weighing 122 lbs with 8% body fat with a goal of 150 lbs and 5% body fat. I realize I need to eat and I'm willing to up,up,up my calorie intake. I enjoy running and cycling and I work a physical job which I don't plan on stopping any.
I'm thinking about either the BGB or the WBB routines I found right here on this site. They both require so little time it's almost hard to believe.
On to my questions-
1. Is it possible to gain stright muscle mass without gaining fat? Right now, I have a ripped 6 pack that I worked dam hard to get and I don't want to throw a layer of fat on top OR is it neccassary to follow a "bulk" than "Cutting" phase?
2.If I do in fact have to include a cutting phase how would my routine change? Would I just follow the same routine that I was doing but just change my diet? I hear all this about high reps to cut than I hear only 5 reps to cut, which is it?
3.I noticed the WBB routines are arranged in a periodized fasion, am I correct to think that WBB1 works on manily strength, WBB2 on hypertrophy and WBB3alternating both? Would this be the correct way for a beginner to go about weight training? OTOH, looking at the BGB routine seems to be a little non liner with the reps ranging between both, would this be a better way to go or is this just for experienced?
4. Would I still see gains if I were to keep up 4-5 hours of cardio a week? I really enjoy running and cycling and 4 hours would be a mojor cut back. I will replace the calories burned but does cardio burn much muscle as well?
5.I may have a hard time getting the calories I need through food, is it safe to use supplements like protien shakes and such?
Ok these may seem like stupid questions to some of you but I'm a wee bit confused.
thanks in advance for any replies.