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.
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.
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.
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.
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.