Q: hi mike. i have been bodybuilding since 5 years and now i m planning to stay at around 70 kgs now i m 71 kg as i was in a fat losing diet, so now i want to at this weight and just gain lean mass and wanna lose some more fat. Pls help me

A: If you've been bodybuilding for 5 years then you are probably in pretty good shape already. Unfortunately it's simply next to impossible for most people in good shape to continue to build muscle and lose fat at the same time. For people out of shape it's pretty simple -- just about any reasonable diet and exercise plan will do. But for majority of people already in good shape it's simply not realistic. You will need to zig-zag your way to your goals as follows...

First go on a muscle-building diet, very slowly gain weight (no faster than 1 kilogram per month), and build up new muscle. You can do this for 6-12 months. During this time you will also unavoidably gain some new fat, but if you keep your diet clean, exercise hard, and eat just enough calories for a very slow steady weight gain then most of newly gained mass will be muscle and not fat. After this phase you can change gears, lower your calories (especially carbs), and start slowly losing weight (no faster than 2 kilograms per month). During this phase you will mostly lose fat but will almost certainly lose some muscle as well (and will become a little weaker). This phase may last 4-6 months.

So during your bulking phase you gain mostly muscle and a little fat. Then in your cutting phase you lose mostly fat and a little muscle. After both phases are complete you will be at about your starting weight but with a little more muscle and a little less fat. And then you can repeat the process again.

It's not a fast way to get muscular and lean but it actually works. All the information you need is on this site. Read http://www.mikesfitness.com/content/nutrition to learn about how to put together a good diet for yourself, and (though you probably know it already) read http://www.mikesfitness.com/content/weight-training to review weight training basics. Then you can use http://www.mikesfitness.com/content/fitnessguide to get suggested diet programs, both for the muscle-gaining phase and the fat-cutting phase.

If you are interested you can also register here on my site at http://www.mikesfitness.com/content/user/register and start your own fitness blog that will appear in http://www.mikesfitness.com/content/bloglister . That way I can monitor your progress and answer any of your questions. All of that is completely free.

Hope that helped. Good luck!