Step-by-Step Guide to Gain Muscle and Lose Fat At the Same Time

You start working out so you can look and feel your best...

For most of us, that's losing fat while gaining muscle. Transforming the composition of our bodies. BUT, every health and fitness guru since the dawn of time has pitched this process as follows:

Gain some muscle by lifting and eating more calories than you burn, then cut calories and lose the fat.

In short, you CANNOT gain muscle and lose fat at the same time.

Well, it turns out that's nonsense. And not according to 'one new study', but dozens.

And each study has basically done the same thing (we'll cover that here).

Here's what you have to know:

You 100% can gain muscle and lose at the same time.

The process is simple - not easy.

Results come relatively quickly, but the longer you stick with it the more visible the results are (obviously).

Also, and this is amazing, it does not require a caloric deficit. Meaning, you do not have to dramatically cut calories to achieve this.

Now, you can't be eating 1,000 calories above what you burn in a day, but around 10% is the sweet spot. When you're at that amount, all you have to do is the following to achieve a body 'recomposition', gaining muscle while losing fat at the same time.

However, without one of these steps, you won't achieve this recomposition - I'll create a checklist at the end.

Step 1: add more protein

Your caloric 'surplus' is essentially the extra protein. That said, in some studies people were simply told to keep their calories the same while only adding more protein. So, protein is a must.

And, it has to be a lot of protein (1.5-2x bodyweight). So, 1.5-2 grams of protein per pound of bodyweight.

Protein not only helps you repair tissue, like muscle, but it helps you lose fat at an alarming rate.

Some ways to dramatically increase protein intake (here's what I do):

• add egg whites to your eggs (I have 5 eggs + 1 cup of egg whites which is around 60 grams of protein
• add protein powder to your shake/yogurt
• have protein with every single meal (you should be doing this anyway)

So, if I'm 180lbs, and I'm trying to consume 270 grams of protein per day (1.5x my bodyweight in grams of protein), here's what it would look like:

• 1 cup of egg whites + 5 whole eggs
• 70 grams of protein from protein powder mixed in 1.5 cups of Greek yogurt
• 10oz fillet (with a side like pasta with meat sauce, which also has protein)
• 1 scoop of protein powder (35 grams)

That ends up being around 270 grams of protein. It's a simple meal structure. You can swap the steak for chicken, fish, bison, any game meat. 

Step 2: strength train

Strength training is a must. In order to gain muscle while losing fat, you need muscle. It'll help you get leaner, faster, and you're just not going to gain muscle without getting stronger.

But, what about time? Not all of us have 4 hours a week to jack weights (I don't).

So, here's what I do...

It takes about 30-45 minutes, 4x per week. If you're struggling to find time, get up earlier.

Split: full body pushes 2x; full body pulls 2x

*Swap out any exercise for another pull exercise, same with pulls. So if I do squats one day, I'll do lunges the next pushes day. Deadlifts one day, RDLs the next pulls day.

*Exercises with the same letter are supersets. So you do A1, then immediately do A2, then rest. This shortens the length of the workout dramatically. If I'm doing more sets for a workout, like deadlifts, I'll do 5 sets deadlift, with 3 sets curls, then for the final 2 sets I'll do pull ups, and finish the last pull ups set with another exercise, so every single set of my workout includes a superset, simply to cut down the time of the workout.

Pulls:

A1. Deadlift 6x5
A2. Dumbbell curls 3x8
(after curls are finished)
A3. Pull ups 2x failure

B1. Pull ups 1x failure
B2. Bent over rows 4x8
B3. Upright rows 3x8 (mixed in after pull ups)

C1. Back extensions 3x20
C2. Light dumbbell curls focusing on stretching on extension 3x15

Pushes:

A1. Squat 6x5
A2. Calf raises 4x12
A3. Bench press 2x6 (after calf raises sets are done)

B1. Bench press 2x6
B2. Lateral raises 3x10
B3. Dips 1x10 (adding to the back end of the set after bench is done)

C1. Dips 1x10
C2. Military press 3x10
C3. Lunges 2x15-20

*The reps and sets don't always look like this. I follow the reps and sets in the Tribe, which undulates both. So some days I'll have fewer sets and higher reps, others with more sets and lower reps.

Also, I swap out different exercises that focus on the same muscle group for some variation.

Do that 4x a week, structuring it however you like. If you have more time on the weekend, train on the weekend.

Step 3: add POWER

There's great research behind ingredients that help with workout performance and body composition, namely in helping us gain muscle, recover faster, and perform better during our training.

What's difficult to find are the ingredients and compounds that are backed by the best research, in their fully effective doses in one supplement - in fact, I couldn't find a supplement with these 4 ingredients in these doses anywhere, so we created POWER.

I know it's a tad boring, but check out some of the benefits and research behind each ingredient...

Not only are you supporting your workout performance, but your testosterone levels and recovery, as well as the gains you'll see and the fat you'll lose.