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I want to gain muscle mass while cutting weight and lowering my body fat %.
Goal (Long):
I want to stay under 160 if that is posibile and I also want to raise my max bench to 215, my max squat to 300, and my max power-clean to 200+. I also want to get rid of most of my body fat so I can show off all my muscles i worked hard for.
My weight has been like a rollar coaster ride since wrestling has ended, I've been into the 170s and al the way down to the 150s and 140s. I dont know why this is happening or how I can stop it from doing that. I can't wrestle 189 next year, from 152 all the way to 189, not good, but if...
i would stick with the basics, BB or Db presses (incline, flat and decline) and then the the angles for flyes. Also dips (leaning forward) and pullovers work really well. at first i would shy away from the cable moves, smithe machine and machines until you get a nice base built. Pick a 4-5 exercises and do 3-4 sets per exercise for 8-12 reps. that should give you what you desire.
