Lose fat but gain muscle

[boltermer561]

Is it possible to lose fat but also gain muscle

 

[matiken]

yes, from what I’ve heard it is very much possible. I felt like I did when I was cutting. just be active and train hard ofc and also hit your protein. but I think it also depends on whether your cutting, maintaining or bulking.

 

[-=t3rm1n4t0r_2005=-]

In order to build muscle you need: Stimulus and recovery
Stimulus is your training, you will need carbs to fuel hard training
Recovery is the rest, you will need fats to produce testosterone and other hormones, and protein (0.7g/1lb) to build new tissue.

In order to lose fat you need: Caloric deficit

But if you make caloric deficit too steep - you will not have either enough carbs to fuel your workouts, or enough fat to produce hormones.

Aim for 300-500kcal deficit if you want to build muscle and lose fat if you are not a novice (you were in the gym for more than 2 years)
Aim for 500-1000kcal deficit if you want to build muscle and lose fat if you are still a novice.

If at any point of the diet you feel like you don't have energy, or your sleep is shit, or you get tired after 3 sets into your workout, increase carbs and fats and keep going.