re: OT: Weightlifters

Step 1. Don't get any advice from this board

Step 2 while it's not impossible but it's very hard to gain muscle mass only without some unwanted fat.

Basics on weight gaining and weight lose is calorie intake. to lose fat you need to take in less than you burn and to gain weight you take in more than you burn.

To put on muscle mass you need to up your calorie intake. You can't gain weight without eating. It's that simple. It's hard as crap though to eat 4k calories a day of clean food. The prep work is a pain. But it's got to be done

As for as rep ranges that high rep stay toned heavy weight get bulky is pure horseshite. If you are 50 and can still rep 300 on the bench then do it. Make your muscles scream for mercy. But you have to eat right or your gym time is useless.

Once you get the mass you want then pull back on your calories to a maintenance level.