Peeling Back a Layer Episode 2: “Is a Caloric Deficit Different than a Surplus?” How much effect does this make to your calculation. If you are interested in possibly working with me so I can take all of the guess work out of it for you and get you to your goals, head HERE to fill out my coaching application form to see if we may be a good fit for coaching together. You can improve nutrient partitioning even further by timing your calorie intake strategically. For most people I don’t recommend ever pursuing this goal directly because it’s usually a waste of time. In this case a larger amount of body fat is lost compared to the amount of muscle that is gained. In this case a larger amount of muscle mass is gained compared to the amount of fat that is lost. This means it will fill you up the most and help with your hunger levels.

*If you don’t know what your maintenance is, a rough estimate is 14-15 calories x Body Weight in pounds (31-33 calories x BW in kg).

How to Build Muscle and Lose Fat…at the Same Time

The rest of the group received just half that amount. If you are less hunger you will stick to your calorie deficit better and be able to lose fat. In general, however, it is absolutely possible to lose fat and build muscle at the same time. Train hard, don’t eat like an asshole, and you’ll make progress no matter what your goal is. Use the value that is closer to that number and see how your weight progresses. hey radu ı have a question for you on some sites when ı select 3 times a week workout and 76kg and 177cm they said your need is 2881 but in your formula my calorie need is 2445 what should ı do? Yet building muscle and losing fat differ in this aspect. What might you suggest in regards to your post that you simply made On training days we eat a surplus of calories to support muscle growth and repair and on rest days we eat a deficit of calories to allow for some fat loss. On the other hand, a surplus of dietary fat is stored very easily because fats have nothing else to do in a surplus. I know you may fall into this category as so many of us do. So, it starts looking for something to fill that gap. At 1 pm i eat my first meal… This is the reason why most people who don’t fit those 4 categories will make better progress using distinct cutting and lean bulking phases.

Thank you Radu, I really enjoy your videos and posts they are very helpful. Losing fat and gaining muscle at the same time can seem like an impossible task. Your body builds muscle by adapting to a stress you put on it which makes it have to build muscle to survive. And the more muscle mass you have, the harder it is to gain muscle without gaining fat. Oftentimes, traditional weight loss programs focus on cutting body fat and hitting lower numbers on the scale rather than gaining muscle. a few days ago? I have never really spent much time in a calorie surplus since I started my fitness journey at 305 pounds. This will not help you in your quest to attain that look you are chasing. If you eat at maintenance, train hard, and get progressively stronger you will build muscle and lose fat over of time while maintaining your weight. Your results may vary.

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