how to gain muscles off season, but stay in a lean shape for bikini competitior
Dear competitors, i need your help. i am off season now, trying to develop my upper body, gain as much muscles as possible. it's been to months so far, and its going great, but my abs are covered with fat and i don't look very lean. So my question is how to gain muscles, but stay in a lean ( photo shoot ready mode). If ill be doing cardio for 3 times a week (30 min sprint), will i still be able to develop my muscles and not to burn them away? and what diet would you recommend.
thank you