Can you gain muscle and lose fat at the same time?
Everyone loves the thought of it and the good news is, it IS possible, just not for all of us.
Let's take a look at the evidence.
GAIN MUSCLE AND LOSE FAT: HOW TO GAIN MUSCLE
When we're in business of gaining muscle, we focus on a calorie surplus to ensure that the rates of protein sythesis are greater than protein breakdown rates. It is then that muscle growth can occur (1).
So you can see how hard it is theoretically to force our bodies to chew fat for fuel (lose weight) when we're in a calorie surplus.
Also, it's impossible to get our bodies to grow muscle whilst we're in a calorie deficit, as protein synthesis rates drop off during this time (2).
So this is the situation you're facing - which is why trying to lose fat and build muscle is hard work!
GAIN MUSCLE AND LOSE FAT: DO YOU QUALIFY?
The first thing that comes into play is your training level.
If you've been training regulary for years and you've reached your genetic potential, then it's really not possible.
However, if you're new to training, then the future looks bright!
Research shows that gaining muscle and losing fat is possible for people in that category (3,4).
HOW TO GAIN MUSCLE AND LOSE FAT AT THE SAME TIME
So you're a newbie, and you want to give this a shot?!
Great, I'm here to help.
Start by staying in a 20% calorie deficit, which is great for slow, steady and HEALTHY fat loss.
BODYBUILDING MACROS: GETTING IT RIGHT TO GAIN MUSCLE AND LOSE FAT
Let's start with probably the most important macronutrients - protein.
HOW MUCH PROTEIN FOR MUSCLE GROWTH?
Research suggests consuming 2.3-3.1g of protein per kilogram of bodyweight, everyday (5).
Remember, this is for a calorie deficit and not for a bulk.
However, if you're obese or largely overweight, then the recommendation is to consume 1.6g of protein only.
This is alot more than most ordinary people would consume, but because of your physical activity and levels of muscle breakdown, it is required.
Also, we must INCREASE our protein intake when we DECREASE our calories, as this has a muscle sparing effect (6-9).
It's all about preserving the muscle mass we have whilst trying to lose body fat.
There's no use being in a 20% calorie surplus and not getting enough protein!
HOW MUCH FATS FOR MUSCLE GROWTH AND FAT LOSS?
Shoot for 0.48-0.72 g/kg of bodyweight everyday (10).
Fats will help you stay full between meals, can help decrease inflammation and may help you lose fat (10).
HOW MUCH CARBOHYDRATES FOR FAT LOSS AND MUSCLE GROWTH?
Once you've worked out your TDEE for the day, which you'll find within this article, you then use the remaining calories you have (given fat has 9 calories per gram and protein 4 calories per gram) for your carbohydrate intake.
Divide the remianing number by 4, and there you have it, how many grams of carbs you have a day for fat loss!
And if you think the number your left with is too high for carbs and fat loss, then for the love of everything on planet earth, read this article and this article.
It's simple: carbs do not make you fat. A calorie surplus makes you fat.
If you need help with your diet plan, and are interested in only SERIOUS results, then shoot me an email via [email protected]
THE FINAL WORD ON GAINING MUSCLE AND LOSING FAT
If you've been throwing the iron around for a while, then you are most likely not going to lose fat and gain size at the same time.
But if you're a newbie, then the muscle gods are on your side!
However it's nice to know at least for some us, that it can be done.
For those experienced lifters, the "bulk" then "cut" cycle will always be the best way.
However, as I've told you before, you can add muscle mass whilst gaining limited fat if you know what you're doing.
But regardless of the catagory you're in, you can still achieve whatever look it is that you're after.
Nothing that a little bit of hard work and discipline won't help you achieve!
"Stay Fit, Stay Flexed!"
REFERENCES
(1) Weinert D. Nutrition and muscle protein synthesis: a descriptive review. J Can Chiropr Assoc. Aug 2009; 53(3): 186–193.
(2) Pasiakos SM et al. Acute energy deprivation affects skeletal muscle protein synthesis and associated intracellular signlaing proteins in physically active adults. J Nutr. 2010 Apr;140(4):745-51. doi: 10.3945/jn.109.118372. Epub 2010 Feb 17.
(3) Wallace MB, Mills BD, Browning CL. Effects of cross-training on markers of insulin resistance/hyperinsulinemia. Med Sci Sports Exerc. 1997 Sep;29(9):1170-5.
(4) Dolezal BA, Potteiger JA. Concurrent resistance and endurance training influence basal metabolic rate in nondieting individuals. J Appl physiol (1985). 1998 Aug;85(2):695-700.
(5) Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014 Apr;24(2):127-38. doi: 10.1123/ijsnem.2013-0054. Epub 2013 Oct 2.
(6) Pikosky MA et al. Increased protein maintains nitrogen balance during exercise-induced energy deficit. Med Sci Sports Exerc. 2008;40:505–12.
(7) Friedlander AL et al. Three weeks of caloric restriction alters protein metabolism in normal-weight, young men. Am J Physiol Endocrinol Metab. 2005;289:E446–55.
(8) Yang RD, Matthews DE, Bier DM, Wen ZM, Young VR. Response of alanine metabolism in humans to manipulation of dietary protein and energy intakes. Am J Physiol. 1986;250:E39–46
(9) Hoffer LJ, Forse RA. Protein metabolic effects of a prolonged fast and hypocaloric refeeding. Am J Physiol. 1990;258:E832–40
(10) McDonald L. The fundamentals of fat loss diets part 2. Body recomposition.com.
Author
Dayne Hudson