Gain Muscle and Lose Fat At The Same Time!

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Gain Muscle and Lose Fat At The Same Time!
You CAN gain muscle and lose fat at the same time and I will show you how. Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality. I'm here to tell you its wrong, at least for most people.

Because of lots of peoples unrealistic expectations about adding muscle they come to the incorrect conclusion that you can't gain muscle while losing fat.

Gaining muscle Most mature adults can gain a maximum of 15 pounds of muscle in a year but lots of can only gain 5lbs of muscle a year. That's only 1.25 pounds of muscle gain per month maximum-- pretty slow whether you are losing fat at the same time or not.

In rough numbers, to gain that 1.25 pounds of muscle each month while maintaining your current bodyfat you must eat an additional 3125 calories more a month, that's about 100 more calories a day-- not much of a calorie surplus.

lose fat gain muscle.

Losing fat. Now lets review losing fat, its much faster than gaining muscle. You lose fat when you consume fewer calories than you burn off in a day (the TDEE). For an average person slimming down, they will eat about 400 calories a day less (12,000 calories a month) than their TDEE to lose a pound of fat a week, or 52 pounds of fat in a year.


The first important thing to note is that the calorie surplus to gain muscle is very, very small when compared to the calorie deficit required to lose fat.

To gain muscle and lose fat at same time. Now lets try to put the two together-- losing fat and gaining muscle. Now, your first thought is probably that it can't be done because to gain muscle, you have to eat 100 calories more per day and to lose fat, you have to eat 400 calories less per day.

How can you eat less and eat more at the same time? The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults.


Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality. Most mature adults can gain a maximum of 15 pounds of muscle in a year but lots of can only gain 5lbs of muscle a year. Now, your first thought is probably that it can't be done because to gain muscle, you have to eat 100 calories more per day and to lose fat, you have to eat 400 calories less per day.