In order to build muscle, you need to consume excess calories. in order to lose fat there must be a calorie deficit. the logic is, since you can't do both of the above at the same time, you can't build muscle and lose fat at the same time. wrong, yes you can! body fat is the solution. here's what they don't understand.. Just figuring out an ideal calorie intake for fat loss or muscle gain, and then creating a meal plan that you follow everyday, or trying to track macros using an app daily while weighing everything you eat sounds really easy on paper.. Find out how many calories your body burns in a day, and how much to consume for fat loss and muscle gain. tdee = total daily energy expenditure. this is considered your maintenance calories, aka the amount of calories your body burns each day ..
To lose fat, calculate how many calories your body is burning and cut out between 10-15% of the calories so you start the fat loss process. to build muscles , add an additional 10-15% of the calories of your current caloric burn to your diet.. Aim to lose weight at a rate of 1 – 2 lbs a week for optimal fat loss and muscle retention. aim to gain weight at a rate of 0.5 – 1 lbs a week for optimal muscle gain and minimal fat gain. however, there are a few situations where you’ll want to use different benchmarks. for example; you have a lot of weight to lose. you are already 10%. The goal of many bodybuilders is to gain muscle and lose fat simultaneously. unfortunately, for most who've been training for any amount of time, training with this goal in mind is typically a surefire way to stand in one place spinning your wheels for months—if not years—on end..
