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How To Lose Fat And Gain Muscle At The Same Time – 4 Principles To Make It Possible !

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To gain muscle you must eat an excess of calories and be in a energy surplus, to lose fat you must eat in a caloric deficit so doing both at the same time is impossible right ? no it is not impossible in fact it is very possible to do. This is because your body only needs protein/energy to build muscle tissue and if you don’t meet those caloric needs through food the energy will come from your body fat. Therefore, having a high protein diet is one of the keys when it comes to building muscle and losing fat. Although absolute beginners and steroid users will see the most results when trying to do this.

It truly is hard work to build muscle and lose fat at the same time, but here are four principles that will help you do both without fail:

Cycle Your Carbohydrates

Trying to build muscle and lose fat at the same time just isn’t going to happen if you’re always on a high carb diet unless you have been genetically gifted to do so. If you are a normal folk with normal genetics then simply restricting your carbohydrate intake will encourage your body to burn fat for fuel.

This is where carb cycling comes in and remember only cycle your carbs, not your protein or fats because they should both remain the same everyday. When you cycle carbs down your body will tap into your body fat stores for energy which means you’ll be losing fat and when you cycle it back all the way up your body’s energy stores are replenished which results in muscle being built.

carb cycling

For the general population low carb days shouldn’t last longer than 3 days out of the week, but it could be different for you because none of our bodies are the same. So the only way you can find out is by starting with three low carb days followed by four high and if it works great, but if not you’ll have to experiment with the days you cycle on/off your carbs.

Eat A Whole Lot More Protein

As you already know protein are the building blocks of muscle tissue and without eating a sufficient amount gaining muscle mass will be incredibly difficult, especially if you’re trying to reduce body fat at the same time. To make sure that you are getting enough protein you should seek out at least 1.2 grams of protein for every pound of body weight you hold. Once you get enough protein from your diet it will only need energy to build muscle tissue and this will be obtained from your fat mass, which results in simultaneous fat loss/muscle growth.

Another huge benefit of having a high protein diet is having a higher satiety. This will allow you to feel less hungry while being in a caloric deficit (those lower carb days). Having a high protein diet is the most important principle compared to the other three because without sufficient protein your body will not build any muscle and even worse you will lose muscle. So if you had to follow one principle this should be on the top of your list.

high protein foods

Trying to take in this much protein from food alone can be very tough, so to easily boost your protein intake you could try out some high-quality whey protein supplements. This specific whey protein is perfect for any fat loss diet: Click Here For The Review

Include The 3 Big Movements In Your Training

The big 3 movements are the bench press, squats and deadlifts. The reason why these compound movements need to be included within your training regime is because they produce the best results when it comes to building muscle and they also require a large amount of energy to perform which helps with fat loss.

big 3 compound movements

One thing that you must be aware off is that attempting these movements on your low carb days is not a good idea since they require so much energy, so if you don’t have enough it’ll be very hard for you to perform them effectively. To prevent this manipulate your workouts so that these three compound lifts fall into your high carb days.

Never Stop Progressing In Your Lifts

If you want to build up more strength and size you must always be progressively overloading the muscle. There are many ways to progressively overload the muscle, the first is to add more weight, the second is to rest shorter between sets, the third is to do more sets and the last is to add more reps (between 8-15 reps max for muscle growth) into each set.

heavy deadlift

By following these 4 principles gaining muscle on a weight loss diet is not only possible, but very realistic. Although, it is much harder than just cutting or bulking it really is worth it and once you get to know how your body reacts to certain stimuluses’/foods it’ll become much easier to do. If you have anymore questions about this topic then leave a comment below because it can be quite complicated at first.

8 thoughts on “How To Lose Fat And Gain Muscle At The Same Time – 4 Principles To Make It Possible !

  1. Hi Andrew,

    I learned something new tonight. Carb cycling, It makes sense and I am definitely interested in more muscle at my age. Not for the women because I’m married, but because I don’t want to wither away.

    I keep active, but I know I need to do more to rebuild muscle.

    These tips, these 4 principles gaining muscle on a weight loss diet are just what I need.

    My chiropractor now has a gym at his office, this might just be the one component I’m missing.

    Thanks, Keith

  2. Hi Andrew,

    I used to train regularly 3 or 4 times per week in my gym. I started off by losing weight without any weight training. When I was a bit happier with my weight, I started weight training. I agree with increasing your protein, it definitely helps to build muscle. I would eat boiled eggs (white only), fish, chicken, beans, etc. I read arguments for both eating the egg yolk and discarding it due to the high fat content (it also has high protein). What would you recommend, yolk or no yolk ?

    1. Sometimes I like to discard the yolk and sometimes I like to keep it, so it really is down to personal preference and how much fat you can eat on your diet.

  3. Thanks Andrew,

    There is some great advice here, I have been training for about 6 months now and I have never really achieved my goals so the idea of cycling my carbs is something that I think I can definitely put to work. If nothing else it will at least get me thinking about my diet more.

    Thanks again,


  4. Great information and so true Andrew ! I am working on 2 of the principles myself, trying to stick to a ton more protein and keeping out the carbs. How about must do exercises for women ? I do a lot, I mean a lot of squats and dumbbell work. I took a 3 month break and cannot believe how much strength I’ve lost. Now trying to build it back up, but seems to be a very slow process. Any suggestions ?

    1. Hey Leah,

      The big 3 compound movements isn’t only for men, but a must do for women too and they will also help you regain your strength back much faster.

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