Currently I weight 145lbs but I am around 14% body fat.
My main goal for 6 months down the line is to remain at 145lbs but have a lower body fat % (around 9-10%).
Does anyone have any good ideas of how I could go about doing this?
you need to gain muscle mass and lose fat mass… pick one of the two and run with it.
I would start with building muscle as your not currently a fat ass. you will likely pack on some fat while building muscle so you have to take care of that in the end anyway.
Finally you will likely hear some comments about weight 145 @ 14% bf qualifying you as a skinny bastard unless your <5’. Might as well get that out of the way right away
Roughly you need to pack on and bulk up to say 155 or so and try and saty at your current BF which mean you will add muscle and a bit of fat. hence the % staying the same if you were to add just muscle then BF% would go down.
Then drop the extra BF getting to ten % and you will be roughly at your goal. If you want to get exact do the math but getting to a pretty solid (LOL) 155lbs should meet your goal.
Phill
I think you can do a lot of lifting for strength without raising your food intake. You will gain strength and lose fat. Your body weight may go up a little as muscle weighs more than fat, or you may lose weight as you gain muscle as you will burn a lot of calories from the muscle.
Can’t say if you will get down to 9% as you might get stuck before that. But generally if you just want to get stronger at your current body weight then just lift.
Others will suggest eating more food in order to gain muscle. That may be a generally correct answer, but I don’t think it is necessary for somebody who has not been training and has 14% bodyfat.
I’ve been training 6 months. I’ve gained 40lbs in those 6 months also.
[quote]JNeves wrote:
Finally you will likely hear some comments about weight 145 @ 14% bf qualifying you as a skinny bastard unless your <5’. Might as well get that out of the way right away [/quote]
I don’t personally care what the people on bb’ng boards qualify as skinny or not.
However I do respect their knowledge of what you need to do to get what you want.
Also check out this dude:
he’s my exact height / weight but just has 8% bf instead of 14%.
I’d hardly call him skinny
[quote]Goodfellow wrote:
I’ve been training 6 months. I’ve gained 40lbs in those 6 months also.
[/quote]
According to a recent journal I read on this site, “Let’s get fat” it was clearly stated that if u were a natural bodybuilder the maximum lean muscle mass u could gain each month is approx 3lbs. Therefore in 6 months if you’ve gained 40 lbs at least 22lbs of that is FAT!
i was 98lbs when i started… My body was like a elastic band ready to be unleashed 
But with calipers i measure at 14% bodyfat.
[quote]danchubbz wrote:
Goodfellow wrote:
I’ve been training 6 months. I’ve gained 40lbs in those 6 months also.
According to a recent journal I read on this site, “Let’s get fat” it was clearly stated that if u were a natural bodybuilder the maximum lean muscle mass u could gain each month is approx 3lbs. Therefore in 6 months if you’ve gained 40 lbs at least 22lbs of that is FAT![/quote]
also yeah I have a slight belly to me when I sit down which i hate, thats why my goal atm is to reduce body fat.
[quote]Goodfellow wrote:
danchubbz wrote:
Goodfellow wrote:
I’ve been training 6 months. I’ve gained 40lbs in those 6 months also.
According to a recent journal I read on this site, “Let’s get fat” it was clearly stated that if u were a natural bodybuilder the maximum lean muscle mass u could gain each month is approx 3lbs. Therefore in 6 months if you’ve gained 40 lbs at least 22lbs of that is FAT!
also yeah I have a slight belly to me when I sit down which i hate, thats why my goal atm is to reduce body fat.[/quote]
Fair enough mate, good luck with the cutting!