Is it possible to gain muscle and lose fat at the same time? The short answer is YES.
💪 The pictures you see above is of myself. On the left I weighed about 275 pounds and on the right I'm about 150 pounds.
🏋️♀️In my experience as a coach, almost anyone can can do it.
This is known as 'Body Recomposition' or 'Recomping'.
Should you try to do both, build muscle and lose fat at at the same time?
👉You will find it easier to recomp if:
✅You're a beginner
✅You have a high body fat %
✅You're training again after a long time off (muscle memory)
✅You use PEDs
✅You start training on a 'real' strength training program
✅Your diet is optimized after having a bad diet previously.
What if you don't meet the criteria above?
If you are an intermediate lifter who is lean, you can recomp but it may be more efficient if you stick to traditional periods of cutting and bulking.
If you're really advanced, recomping may be good strategy because at that point, you won't be building much muscle anyway.
How to recomp?
👉For beginners: maintain a small to moderate caloric deficit. Focus on getting stronger in the gym. If you don't want to lose weight, simply eat at maintenance.
👉Intermediate and advanced lifters: You have to be very specific with your training and nutrition. There is almost no room for error. Your training program has to be periodized in a way to make you stronger at the appropriate rate.
Keep in mind that your strength gains will be a bit slower.
For nutrition , a calorie cycling approach can work. This means that you will spend some days out if the week in a deficit and other days in a surplus. Typically you will consume more calories on your hardest training days.
👉If you're a beginner, overweight or resume training after a long time, it's easy to recomp.
👉If you're intermediate/advanced an lean, it may be more efficient to go through periods of bulking and cutting. If you want to recomp, you need a periodized training program and cycle your calories.
❓Have you tried recomping? What has your experience been like?
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