Strength Training/Cutting and Bulking


Hi Adam,

I have recently started taking nutrition and exercise more seriously, but it seems like everything you read on the internet is full of macho pseudoscience. So I'm not sure what advice to follow.

I'm 22, 6'3" and I weigh about 185 pounds. I've always been skinny, but my metabolism has slowed down and my body fat isn't what it used to be. My chest is a bit flabby and I have a layer of fat around the belly button area. I've been working out 4 times a week, isolating each muscle group, with the occasional cardio. So far I've added 20 pounds to my bench press weight, and I walk with my dad and brother just for fun all the time -- 3 miles-ish at a time (not much, I know).

My goal is to bulk up and lose fat at the same time. So my question is, what kind of nutrition and workouts should I do?

Thanks Adam

The workout is important, but not nearly as much as your diet.  If your diet isn't spot on, then what you want to accomplish is going to take a lot longer.  With your workout, make sure you are doing all the body parts (legs included).  4 times a week seems fine not knowing entirely what you are doing, but I am going to focus on the nutrition.

I would try to get some type of protein in each meal (lean meat, chicken/turkey breast, fish, almond butter, protein mix).  I would try to eat frequently throughout the day like once every 3 hours or so.  Eat veggies with as many meals as possible.  For carbs, I would try to get them from baked/sweet potatoes, rice, fruit.  Try to eat as much whole food as possible and supplement when you need to (meal replacement shakes or bars).  It is tough to bulk up AND cut at the same time, but the key would be to eat clean and monitor the fat intake (especially the saturated fats).  

If you can eat frequently, it will increase your metabolism helping you to burn fat and at the same time if you eat enough add muscle to your frame.  Let me know if you have other questions.

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Adam Kessler


USA Weightlifting Sport Performance Coach and Certified Strength and Conditioning Specialist. I have 16 years experience in the industry and now run my own personal training company.

I am a speed expert. I can answer questions in regards to how to get faster and or quicker. If you are an athlete, I can also help you with your strength training routine. Understanding how you need to workout to get stronger will also help you get faster as well.

Please Note: I cannot give out any type of exercise programs. I can give advice, but don't ask me to give you an off-season workout or program to do at home. I know nothing about you and cannot give information like that over this forum. You might misinterpret what I'm saying, get hurt, and I get in trouble. Ask specific questions. I do have a document you can download that discusses the basics of losing and gaining weight. Please click here to download this document.

I have a nice report that discusses what you would need to do to be successful with your speed program. I also have highlighted over 100 athletes and coaches that have worked with me and the success they have had with my speed program. Some of them, we have documented the exact improvements in their running times to illustrate what an awesome program this is. It is called The Secrets to Their Success and you can check it out at for more information.

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I have had over 16 years of experience in the health and fitness field. The last 9, I started and have been running my own personal training company. I was also the head strength coach of an area high school for 4 years before committing to my company full-time.

I am a member of the National Strength and Conditioning Association. I also belong to USA Weightlifting.

I have been the feature of several articles in Columbus Business First and Mid-Ohio Golfer. I have written articles for various online article directories which can be found by Google searching my name. I have done speakings at several state and local clinics for strength and conditioning.

B.A. at Indiana University (1994)
Certified Strength and Conditioning Specialist
USA Weightlifting Sport Performance Coach

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