How to build muscle and lose fat at the same time?

Myths

Is it possible without steroids?

Of course it is! What do you think, I just made it up to prank you, or what? It is vey possible and easily manageable. No need for any special change compared to fatloss or muscle gain methods.

Basically, a clean bulking with well-adjusted macros can build muscles and burn fat simultaneously.

Is it difficult?

Well, as I mentioned, you need a relatively clean bulking for this. But thanks to the benefits of hypertrophy training, the buffer zone is plentily enough, so you don’t need to give up any comfort.

Facts

Reach the muscle-building + fat-burning mode!

Regardless if you are a newbie or advanced, you will be the Explorer! Not Internet Explorer, if you want a progress slow like that, then better hire a personal trainer. So, you will have to explore your body, and find the calorie intake, that is neither a shitty bulking nor a shitty cutting, but an awesome bulking-cutting amount.

How to set your calorie intake?

Well, the truth is that counting calories is not useful. Yeah, you had to hear it. What truly matters is to set the proper protein-carb-fat ratio. Just imagine consuming 3000 calories. What do you think, does it matter if it’s all fat or all protein? Or all sugar? Of course it does! Do you need more proof? Go to med school and fuck off.

Of course, this is a very general scheme, but it’s a perfect starting point. Your protein intake should not really vary, but you can increase it up to additional 0.5 g* bodyweight (kg). However, the main role is played by fats and carbs and their not way too delicate ratio.

What can help to reach muscle-building fat-burning mode?

Your body and its functions have to go on, therefore there is a certain amount of calories you gotta eat for subsistence. Also, muscle mass burns calories too, their maintenance also requires food. Then, you do things, like work, study, do sports, whatever.

…but don’t we need calorie surplus to build muscle and calorie deficit to burn fat?

Your body is a complicated organism. There is no given time interval when the body suddenly pivots between fat-burning and muscle-building.

And just for the record, technically, you need protein surplus to build muscles, calorie surplus just makes it easier and more efficient.

This is why it is crucial to empirically find out what macro proportions help you the most, especially in the muscle building fat cutting phase. Learn to communicate with your body! If you will target it with the proper workout, it will have no other choice but to build muscles if you consume enough proteins for that. Moreover, these diet plans follow the maximum calorie utilization, and are much closer to your body’s biological needs than any trendy diet or any old-school meal plan.

Do cardio moderately

Cardio is not only good for your cardiovascular system, but also keeps your metabolism running, aka you burn more fat and build more muscles. No, don’t do cardio 40 hours a week, it doesn’t work that way, but 1-2 cardios a week, especially on empty stomach may turn you into Michelangelo’s next statue, just with more muscles.

You can read about the cardios here. For this method the best option will be the morning dog-walk cardio.

Monitor yourself

Basically if you see that you are losing fat, but barely gain strength or muscle, it means only one thing: you should eat more. So raise your calories, don’t be afraid of snacks, and indulge yourself.

You can consider this method also as a long-term carb-cycling.

Increase fats rather than carbs

I’m not suggesting you to drink olive oil like shots on a crazy Friday night, but using more oil for cooking, putting more into sauces or side dishes, snacking on oily seeds is an excellent way. Oh…did I mention cheese?

How far can you go with it? Is there a stop?

Obviously, if you are bulking or you are cutting, those go in cycles usually, while here you will reach a form gradually. Theoretically, in natural this can lead to the same results, obviously without the cyclic nature.

Nonetheless, if you don’t want to commit to a stricter diet, calorie deficit and regular cardios, if you want increased strength, muscle mass, and don’t fancy the bulking mode, then this is the perfect option for you.