Trying to gain weight, and burn fat

Q

qpon

0
Hey I'm 18, about 5'8, around 143 lb, and maybe 13% body fat. I also play basketball. I'm trying to gain 15-20 pounds of muscle, and I'm also trying to lower my body fat % to around 8. What should I do in terms of eating and workouts?
I eat a lot (of good food).. One issue I'm wondering about is a food like rice: eat white rice to gain weight, or brown rice to burn fat?
Should I consume more protein as well? I usually get 200-250g a day.
Ive just began to lift weights, but also play basketball for a while afterwards. Should I stay with weights and intense cardio to gain muscle mass while burning fat?
 
In the past few months I've been playing basketball 3-5 hours a day 5-7 days a week, some days of pure high intensity cardio workouts (to get my metabolism up), plyometrics/bodyweight training.
 
1st off, that is WAY too much protein for your size, cut that back to about 100 grams (as you weigh 65 kg and I recommended 1.5-1.7grams per kilogram) 2nd, cutting weight and building size are somewhat opposing goals...pick 1 and train for that specific goal.
 
White rice to gain weight or brown rice to burn fat? That isn't at all how it works. White rice is just brown rice sans a lot of its nutrients and therefore, higher on the glycemic index.

And yeah, that much protein is way over the top. 60(ish) grams per day would probably do it for you. And space it out. The body can only absorb a ballpark amount of 30g of protein at one time. (The rest goes straight to your kidneys. Yay.)u
 
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