HOW TO GAIN MUSCLE AND LOSE FAT AT THE SAME TIME?

For many, this question might seem straightforwardly answered with a categorical “you can’t.” The prevailing belief suggests that to build muscle, one must engage in a dedicated bulking phase, while fat loss requires a dedicated cutting phase.

This paradigm has its roots in the world of bodybuilding, where the tradition dictated the need for a substantial caloric surplus to facilitate muscle growth, followed by a lean-down phase in preparation for competition.

However, contemporary scientific research has cast doubt on this conventional wisdom.

For instance, a study conducted in 2013 by Garthe and his colleagues observed that subjects, even when overfed by an additional 600 calories per day, did not significantly increase muscle mass. Instead, they accrued more than three times the fat mass, with the majority of the surplus calories being stored as fat.

Let me clarify from the outset: I hold no bias against the practice of cutting and bulking. In certain contexts, it remains a viable strategy. Several years ago, I embarked on a substantial bulking phase, humorously dubbed “Bear Mode.” I still believe that if your goal is to maximize muscle and strength gains as rapidly as possible, a significant caloric surplus is the way to go.

However, it is crucial to acknowledge that this accelerated muscle gain often comes at the cost of increased fat accumulation. Many individuals reluctantly accept this trade-off as an unavoidable consequence of the process. The encouraging news is that this doesn’t have to be the case.

In fact, because fat tissue and muscle tissue operate independently, it is entirely feasible to build muscle without a substantial caloric surplus, or even without any surplus at all. I’ve previously delved into the mathematical rationale behind this in one of my earlier blog posts.

Some might argue that while it is theoretically possible to build muscle while losing fat, it remains impractical and applicable only in select, niche circumstances.

I beg to differ. These circumstances, I believe, are more widespread than they appear, and I contend that body recomposition is a realistic objective not just for a select few but for nearly everyone.

1.Training

Acknowledge that training serves as the pivotal force driving body recomposition in any given scenario. Regardless of how impeccable your diet might be, boasting a daily intake of over 9,000 grams of protein, significant muscle gains won’t materialize without a consistent and progressive training regimen.

Consider it this way: think of your training as the engine of a car and your nutrition as the fuel that propels its performance. The higher the quality of fuel, the better the performance you can anticipate. Nevertheless, without a well-functioning engine (training), the vehicle won’t budge, regardless of the fuel’s quality. Additionally, sleep and stress management can be likened to the routine maintenance tasks like oil changes and tire rotations, crucial to keep everything running smoothly.

To optimize body recomposition, a solid grasp of training fundamentals and training volume is essential.

TRAINING FUNDAMENTALS: Concentrate on progressive overload, maintaining appropriate effort, and perfecting proper technique. Once you’ve established these fundamentals, fine-tune your training volume to align with your level of advancement.

TRAINING VOLUME: A ballpark range of 10-20 sets per week per body part generally works well for most individuals.

2.Primary Goal

Next, you must decide on your primary goal – whether it’s muscle building or fat loss. Although the aspiration may be to achieve both simultaneously, it’s crucial to prioritize one.

For instance, if you’re relatively lean, with around 8-12 percent body fat as a male or 18-22 percent as a female, your primary objective should likely be muscle building. Conversely, if you fall into a higher body fat percentage bracket (approximately 15-20+ percent for men or 25-30+ percent for women), your primary aim should lean towards fat loss.

3.Calorie Intake

Center your calorie intake around MAINTENANCE – the number of calories required to sustain your current weight. If you’re focused on building muscle, introduce a slight caloric surplus, typically adding 5-25 percent to your maintenance intake. If you happen to be leaner, less experienced, and possess favorable genetics for muscle growth, a larger surplus may be viable.

Conversely, if your primary goal is fat loss, enter a slight caloric deficit by reducing your intake by 10-20 percent below your maintenance level. The magnitude of the deficit should correspond to the amount of fat you aim to lose.

Additional factors, such as your training history, level of advancement, body composition (skinny-fat or significantly overweight), should also be taken into account.

4.Establish Macronutrient Targets

Establish macronutrient targets, beginning with PROTEIN, recognized as the most critical macro for body recomposition. A sliding model for protein intake based on lean body mass is recommended. The leaner you are, the closer your intake should be to 1.6 grams per pound of lean body mass, while those with more body fat should target around 1.2 grams per pound of lean body mass.

As an example, if you weigh 165 pounds with approximately 10 percent body fat, a high protein intake is advisable. Thus, a daily protein target of 225 grams can be set, considering your lean body mass.

It’s worth noting that going slightly higher on protein intake than strictly required can be both safe and beneficial for individuals pursuing recomposition.

Subsequently, determine your fat and carbohydrate intake. A common practice is to allocate a minimum of 20 percent of your caloric intake to fats and allocate the remaining portion to carbohydrates.

5.Attention to Detail

Lastly, attention to details is paramount. While beginners might witness recomposition effects by adhering to the first four steps, advanced individuals should prioritize optimizing their approach as recomposition becomes more challenging with increased expertise.

CONCLISION

In conclusion, achieving body recomposition – the simultaneous building of muscle and shedding of fat – is an attainable goal for most individuals. While it requires careful consideration of training fundamentals, training volume, and nutritional strategies, the rewards in terms of improved physique and overall health are well worth the effort.

Remember, your training serves as the engine, and your nutrition acts as the fuel. Both elements are integral to your success in body recomposition. Ensure that your training regimen incorporates progressive overload, proper technique, and appropriate effort to stimulate muscle growth.

When it comes to nutrition, prioritize your primary goal, whether it’s building muscle or losing fat. Adjust your calorie intake accordingly, staying close to maintenance for muscle building and creating a caloric deficit for fat loss. Protein intake should be a focal point, with a sliding model based on your lean body mass guiding your target.

Lastly, as you progress on your recomposition journey, don’t overlook the importance of optimizing your approach. Pay attention to the finer details, refine your strategies, and stay consistent. Body recomposition may be challenging, but with dedication and the right techniques, it’s a realistic and achievable goal for nearly everyone.