How can you lose fat and build muscle at the same time?

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  1. #1
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    How can you lose fat and build muscle at the same time?

    Now, if you are beginner, you will be super successful if you follow these steps to the T, but if you are an intermediate or an advanced trainee, then it becomes relatively tougher and I would recommend you to first lose fat and bring it below 15% which will improve your insulin sensitivity and therefore help you during your lean bulk.


    Lets do this:


    -Eat 10?15% less than your TDEE: Weight (lbs) * 10= X. X*1.35= Y. Where Y is your TDEE.


    Now eat 10?15% less than your TDEE (which is the calories you need to maintain your weight.


    Most people would argue that unless you eat more than your TDEE you won't gain muscle. This is partially true and may only be applicable to advanced athletes who have already gained lot of muscle and are very close to their genetic potential. Lets find out why:


    Muscle building is an anabolic process which requires energy and amino acid (protein) whereas fat loss is a catabolic process which releases energy.


    Did you know that 25% of the energy is just required by the brain (its only 3% of your total body?s mass) and around 50% of energy is required by your organs to carry out the resting metabolic activities. Around 20% of energy is your taken up by your activities like walking, cleaning and doing your workouts.


    And ONLY less than 10% of energy is required to build muscle tissue. This is not a significant figure!


    So when your body gets enough protein from your diet, all it requires is a small amount of energy to build muscle. And guess what, this energy can be obtained via your fat cells!


    -Make every calorie count: You can easily get 1800 calories from a Mc Donald meal and with some snacks and you can also get the same calories by eating super healthy foods like eggs, vegetables, coconut oil etc. Make sure that little or no calorie that you ingesting is empty (lacks nutritive value)


    -Become strong: If you don't lose your strength in the weight room, you will not lose your muscle. In fact try and increase your strength by doing the next three steps.


    -Ingest 1.5gm ? 2gms of protein per kg of BW. If you get that amount from whole foods, whey protein is not required.


    -Take creatine.


    -Cycle your carbs: Carbs are important for muscle building however there are some athletes that swear by ketogenic diet. I personally haven't been completely fat adapted. I may try and experiment and will share results, for now, having glycogen stores, and eating carbs mainly around my workouts does help.


    -Eat unprocessed, whole foods and include tons of raw vegetables in your diet


    -And lastly, do HIIT (2?3session only) and be super-active throughout the day (10,000 daily steps and more per day).


    -Get a standing desk: Standing burns more calories than sitting and save from the dangers of chronic sitting.
    Thanks!

  2. #2
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    Nice write up.

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    Quote Originally Posted by Derek Wilson View Post

    Did you know that 25% of the energy is just required by the brain
    yes, but not true for everyone.
    there are stupid people who do not use their brains, they will burn half of this

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    Quote Originally Posted by REHH View Post
    Nice write up.
    Thanks!

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    Quote Originally Posted by DragonPhill View Post
    yes, but not true for everyone.
    there are stupid people who do not use their brains, they will burn half of this
    Haha!


    Maybe, I am not sure!

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