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Can you build muscle and lose fat at the SAME time?
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First off, why would we want to do this?
- We are skinny fat
- We have a âdad bodâ
- We are overweight
- We are a beginner
- We want to recomp
So is this really possible?
- We are skinny fat
- We have a âdad bodâ
- We are overweight
- We are a beginner
- We want to recomp
So is this really possible?
YES. Muscle growth and fat loss are two completely separate systems...
In order to pull this off, we must have 3 things in place.
In order to pull this off, we must have 3 things in place.
#1: Sufficient Training Stimulus
This means you must be
- Making progress in your training (increasing reps, weights, etc. overtime)
- Training near muscular failure
Muscle growth is an adaptation.
You must force it to grow.
This means you must be
- Making progress in your training (increasing reps, weights, etc. overtime)
- Training near muscular failure
Muscle growth is an adaptation.
You must force it to grow.
#2: Sufficient Protein
Protein is the building block of muscle.
No protein = no muscle growth
So how much do we need to eat?
A general rule of thumb: 1g of protein per lb of bodyweight
*If you are overweight you can aim for 0.8g per lb
Protein is the building block of muscle.
No protein = no muscle growth
So how much do we need to eat?
A general rule of thumb: 1g of protein per lb of bodyweight
*If you are overweight you can aim for 0.8g per lb
#3: Optimal Calories
Muscle growth requires energy to happen (we canât just starve ourselves).
A good rule of thumb is to consume 75-90% of your caloric maintenance.
Muscle growth requires energy to happen (we canât just starve ourselves).
A good rule of thumb is to consume 75-90% of your caloric maintenance.
This way we are in a caloric deficit so weâre burning fat BUT, we still have enough energy to perform well in the gym and build muscle.
Congrats! You now know how to build muscle and lose fat at the same time!
1) Sufficient Training Stimulus
2) Sufficient Protein
3) Optimal Calories
Want to know what types of food to eat to achieve this desired muscle growth & fat loss WHILE staying full?
1) Sufficient Training Stimulus
2) Sufficient Protein
3) Optimal Calories
Want to know what types of food to eat to achieve this desired muscle growth & fat loss WHILE staying full?
Swipe my Easy Lean Eating System https://gumroad.com/a/580908147/BZPQO
https://gumroad.com/a/580908147/BZPQO
