FA40 #009: The Simple Science of Building Muscle & Losing Fat at the Same Time

You want to build muscle.

You want to lose fat.

And you want to do it at the same time.

Good news: It’s possible.

Bad news: Most people get it wrong.

Today, I’m breaking down the simple science of body recomposition—how to lose fat and gain muscle without wasting time on bad advice.

Let’s get into it.

How Body Recomposition Works

Most people think you have to either:

Bulk up first, then cut fat later.

Starve yourself to lose fat but sacrifice muscle.

Or spend hours doing cardio to “burn off” fat.

Wrong.

You can build muscle and lose fat at the same time IF you do these 4 things:

1: Strength Train 3-5x Per Week

Lifting weights signals your body to build muscle—even in a calorie deficit.

Focus on big lifts: Squats, deadlifts, bench press, rows, overhead press. Prioritize progressive overload: Add weight, reps, or improve form each week. Don’t overdo cardio: Excessive cardio burns muscle along with fat.

2: Eat Enough Protein

Protein is non-negotiable for fat loss AND muscle growth.

Protein helps;

•  Maintain muscle while losing fat
•  Keep you full and reduces cravings
•  Boost your metabolism

Aim for 0.8-1g of protein per pound of body weight. Eggs, chicken, fish, lean meats, Greek yogurt, and protein shakes should be daily staples.

3: Stay in a SLIGHT Calorie Deficit

If you are in too big of a deficit you have the potential to lose muscle and have low energy.

If you are in too small of a deficit you won’t have any fat loss progress.

My recommendation?

Start with a 300-500 calorie deficit per day. (If you don’t know how much you’re eating, track for a few days to get an estimate.)

4: Prioritize Recovery (Don’t Skip This)

Muscle growth happens outside the gym—not just during workouts. 

You need to sleep 7-9 hours per night (poor sleep kills progress).

You need to manage stress (high cortisol = harder fat loss).

Make sure you are drinking enough water (dehydration impacts performance and recovery).

The best tip I can give someone is to have a set a bedtime and stick to it. Sleep is your best muscle-building supplement.

The Bottom Line:

Yes, you CAN build muscle and lose fat at the same time—IF you do it right.

Strength train 3-5x per week.

Eat enough protein.

Stay in a moderate calorie deficit.

Prioritize recovery, sleep, and hydration.

Let’s keep making progress,

Craig 

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