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Muscle-Building Workout and Diet


of course we can’t forget, by far the most
important nutrition factor, the crème de la crème of body recomposition, is your
Build muscle, lose fat at the same time. That’s the dream! Unfortunately, of all things easier said than
done, this certainly sits high up there within the fitness atmosphere. But that doesn’t mean that it’s impossible
nor does it mean it’s not worth attempting. It’s just that if you do attempt to build
muscle and burn fat at the same time, also known as body recomposition, it’s best you
take all the necessary steps. Even then, achieving meaningful results with
body recomposition largely depends on your current fitness circumstances. If you’re not familiar with said circumstances
or even the concept of body recomposition, I highly suggest you watch my video explaining
it first and then come back here if you decide it’s something worth your while. If you do feel that this is the right thing
for you, then let’s get started. Now, the fundamentals of body recomp isn’t
all that complicated and largely revolves around two things:
Your training and your daily calorie intake. That’s it. Of course, the approach to these two pieces
is where things take a bit more thinking and effort. I’m gonna try to break it down and simplify
it the best I can. First, let’s look at training. In any muscle building goal, it is without
a shadow of a doubt that resistance training is 100 percent necessary. It is the resistance, be it calisthenics or
lifting weights, that will stimulate your muscles thus support its growth. Now, research suggest that it’s best to
target each muscle at least two to three times weekly. So, that means, at the very minimum, you have
to train two days per week, but it’s probably closer to three so you can better manage the
training load. Most programs are even more, five, or six
days a week, allowing you to “split” muscle groups into separate days. In any case, your training must progress in
both work volume and intensity. Work volume is the product of reps times sets
times the weight you’re lifting. This number needs to continually progress. In terms of intensity, you should push your
workouts close to failure, but not necessarily failure itself. Simply, it should feel difficult. Now, for your non-training days. You can simply take a break at this time to
recover and relax. Or, if you’re up for it, you can do CARDIO. Doing cardio helps you burn more calories;
thus, hopefully help you burn more fat. You can choose pretty much any cardio you
enjoy, but I strongly suggest not doing taxing cardio like high intensity interval training,
as it might impact recovery thus impact performance of your actual training days. If you need help choosing a program for yourself,
then please feel free to join our wonderful little picturefit discord community and we’ll
be more than happy to help you figure it out. Link to that is in the description. But that’s the gist of training. It doesn’t really stray too far from your
usual resistance training programs. Where the magic really happens is in nutrition. How many calories should you eat for body
recomp. More? Less? Or the same? Well, it’s actually a mixture of all of
them and it’s a good thing we talked about training first. Because how your nutrition is managed will
be based on your training schedule. Ideally, you wanna eat a bit more during your
training days and a bit less or the same on your off days. Now I do say ideally because it’s not exactly
necessary. The main goal is to regularly eat close to
your maintenance calories. Your maintenance calories being the number
of calories you burn on a daily basis, also known as your total daily energy expenditure,
or TDEE. I’ll leave a link to a TDEE calculator in
the description if you need help figuring this number out. Anyway, the point of body recomp is to maintain
your current weight while shifting more of that weight towards muscle and away from fat. So ideally, you wanna create situations where
you will best fulfill those two goals. On training days, having more nutrients, calories,
will allow you to have a higher supply of energy, thus support your actual training. Plus, having more nutrients, especially protein,
have shown to increase muscle growth when paired with training. So again, ideally, it makes sense to eat more
during training days to both maximize muscle growth and performance. Around a 300 to 500-calorie surplus on training
days, much of it from carbs, sounds like a good idea. Now on off days, we’ll do the opposite,
eating at a deficit for fat loss. You can opt to eat just at maintenance if
you value building muscle more, but ideally, you wanna be in a deficit similar to your
surplus. That is, a 300 to 500-calorie deficit. If you have fewer off days than you do training
days, then that deficit might be slightly larger. Whatever balances out the extra calories you
eat during training. Better yet, get that cardio done so you can
burn more calories and not struggle so much with eating less. And of course we can’t forget, by far the
most important nutrition factor, the crème de la crème of body recomposition, is your
protein intake. Protein, in all its glory, is the definition
of body recomp in a way. Your body will hardly ever store protein away
as fat because of its metabolic cost and of course, protein is the main ingredient for
muscle. So, in all of your days, protein intake should
remain fairly high. I usually recommend getting 1.6 to 2.3 grams
of protein per kilogram of bodyweight for most goals. With body recomp, I’d suggest you shoot
closer to the upper end of the range. Get your protein. And before we close, one more extremely important
tip is simply to be patient. Since building muscle and burning fat at the
same time is a dual approach, aka you’re trying to achieve two conflicting goals simultaneously,
results will take much longer compared to just bulking or cutting. It’s also why you should first understand
if this is something you truly think you should do. Again, check out my body recomp explained
video if you’re not sure. If you are up for it, then do your absolute
best to follow the necessary steps. To summarize, that’s to resistance train
regularly while progressing in volume plus intensity, stay near calorie maintence in
your nutrition, ideally with a cycling approach, get your protein, and, be patient. I hope this video has been helpful with your
body recomping needs and feel free to share your thoughts or questions about it in the
comments below. Please also share with your muscle loving
friends and give it a fatty thumbs up. As always, thank you for watching and GET
YOUR PROTEIN!

100 thoughts on “How To Build Muscle And Burn Fat At the SameTime (Body Recomposition)

  1. Foreal though, you guys should totally check out the discord! Free and great advice 60% of the time that works every time. https://discord.gg/picturefit

    See you there!

  2. Interesting content. But how do we gain weight without gaining fat? Is there a way to gain muscle alone without a hardcore exercise plan?

  3. Excellent video! Always proves the fact that diet and exercise will always be the answer, not some magic pill shortcut from a commercial ripoff.

    Always stick to the basics! 💪🏼

  4. Is it 1.6 to 2.3 grams per kg of CURRENT body weight or TARGET body weight? I’m a really fat guy and I don’t know if eating over 400 grams of protein a day is going to do the trick, but maybe I’m wrong.

    I feel like this is something that I have never seen clarified either so might be worth including in your future videos, but great video as always!

  5. I wonder if this would be easier to do on keto because you'd be able to access the body fat stores for energy, unlike with carb meals…

  6. I’m trying to do this I’m still fairly new to training I’ve been doing calisthenics for about 6 months now and my main goal is to lower body fat and get a fairly lean 6 pack

  7. So if you lift first thing in the morning, would a calorie dense dinner help? Or do you just need to eat more calories the whole day after working out?

  8. Appreciate your video length and always getting to the point. Some youtubers just throw in useless facts to lengthen their vids. Keep up the good work!!

  9. I don't understand the logic? Couldn't just eat at maintenance everyday? The number of calories per week is the same regardless if you eat on a surplass/deficit on and off days.

  10. Greg Doucette has entered the chat and calls bullshit on not training to failure on a cut and says you can build muscle regardless on a cut if you aren’t a moron

  11. This is prolly bro science, my thoughts are if you are in a caloric deficit wouldn't the fat stored on your body be burnt bringing you up to maintenance. So wouldn't you always be anabolic?

  12. I do deficit everyday with minimal fat, high protein with carbs. Minimal refined food, no added sugar, all plant-based. Workout everyday. Fastest results ever and don't feel like shit. Just don't overtrain.

  13. I have lost around 20 kgs rapidly and now i dont have large belly but my midsection is really soft and squishy. I am 18 years old. Any solutions to tighten my midsection?

  14. What if I workout everyday?
    I workout everyday except sunday, and obviously I have to do cardio on weighted workout days, so basically I have to eat more and less at the same time?

  15. So when we do resistance training can we focus on strenght with high charges or it's purely about making the max sets and reps as possible no matter how much weight we put ?

  16. So my protein goal should be 379g per day if I weigh 165? That doesn't seem right. Do you mean lean bodyweight or just bodyweight?

  17. I’m confused. On the TDEE tracker, it says I should be at about 2900 calories to cut, but on other things (MyFitnessPal and other websites) , they say I should be at around 2200 to cut.

  18. This is a bit dumb.

    You dont switch nutritional intake between on and off days to accentuate fat loss or increase energy. Your body isn't stupid.

    What matters is overall weekly caloric intake and daily protein intake. In general, to recomp, you have to be in about a 300-500kcal caloric deficit at 1.1-1.4g/lb of protein for lean body mass since muscle protein synthesis is slightly compromised in a caloric deficit.

    If going higher calorie/lower calorie on training/nontraining days achieves that nutritional intake, then you are going to get results. But splitting high/low calories does nothing to help that versus regular caloric deficit of 500kcal and increased protein.

    In fact, target a macro breakdown of 40-40-20 protein, carbs, fat and eat 500kcal below TDEE and you will see results.

  19. I'm on recomposition mode right now, so I'm glad I stumbled over this. The YouTube recommended video ain't too shabby.

  20. Great content as always! In the past year I completely took my body to the next level by literally following everything you mentioned in this video. I even managed to eat all the foods I love and enjoy quite often. About to eat some Mexican food as we speak and had some small slices of pizza earlier. Patience and consistency’s truly key. Thank you for the great videos!

  21. tyvm for your videos (even though some said is repetitive idc) I finally understand it with this video keep the great job and I'm hoping u will get reach the 1M soon u deserve alot more views and subs 💜

  22. Eat meat and lift. Carbs store fat, protein builds muscle. Fill up on fatty meat rather than carbs and you will build muscle and drop fat. Personally my bodyweight maintanence requires me to eat about 1.2-1.5 kg meat. And its maintanence so I still slowly improve body comp. Cant eat that much meatm? Good, your conversion from high carb to no carb will put you in a deficit and you will lose a lot of weight (fat not muscle) by the time you adapted to the diet. Then its just about optimizing your workout and never cheating on your diet. Meat includes muscle, organs and fat. Cooking cooks some of the fat out and nutrients are destroyed, but cooked is still better than anything that isnt meat. Personally I eat it raw. The brain loves the animal fats.

  23. I'm in college, train 4 days a week (now pushing for 5) and I'm trying to body recomp. I'm starting at 100 g of protein a day but I feel like it's not enough to gain over time. I'm 5'6, 195 lbs. Anyone have any suggestions on what I could do or what I should eat to gain more protein?

  24. Can you build muscle with continuous cardio? Not HIIT but for example 20 mins of running on a treadmill at a large incline or even longer 40 mins on a high resistance on an elliptical? If the heart is continuously above 165bpm up to 185. I’m strong in my lower body anyway.

  25. Athleanx in 2013: you can build muscle and lose fat at the same time

    Every other youtuber: No you need to bulk and cut
    .
    .
    .
    .
    Every other youtuber in 2020: you know what maybe he was right

  26. Ummmmm this is kinda stupid imo, why don’t you just eat in a 500 cal deficit until you are happy with your body fat then maintain? You will not lose fat or get more fat with what you are suggesting…

  27. Hi, can anyone help me out. So I calculated my body fat via the calculator.net website. From the BMI method it says my body fat is 15.2% however the US navy method says my body fat is at 9%. Which one do I go with?!. Should I build muscle or lose weight?!

  28. i think this video kinda overdid the basics while forgetting to bring important aspects like the importance of eating clean, for this specific goal

  29. Basically you should keep maintaining your weight each week, do resistance training, eat nutritious food containing fiber, vitamins, minerals, and decent amount of protein and healthy fats, minimize refined and processed carbohydrates, keep check to your salt intake, cut down alchohol. Let's say your weight is 160 lbs, you could lose 5-6 pounds by being in caloric deficit and do all these things, then be in caloric surplus later to gain back the weight but that time by adding muscle instead of having fat at same weight. However when you're in caloric deficit you're losing little bit of muscle and workouts are usually harder. With calorie maintance you're shredding little bit of fat, and building little bit of muscle. At the end of the day, it comes to the same.. both ways you'll replace fat with muscle. It all depends which approach you prefer to take. Having calorie maintance surely takes longer to lose fat but spares more energy for muscles to repair and doesn't put you in much risk of losing muscle unless you're going overboard with training which should be taken in fact as well.

  30. Some says this subject is quite repetitive, and it is, but still it is a very clear recap in a few minutes of what to do for a beginner, good job

  31. HIIT is the best, the cortisol stays low en with cardio the cortisol gets high, gives you cravings, cravings make you eat and eating combined with high cortisol is fat storing!

  32. I already tried to do that, I train 5x/week If I eat close to calorie maintenance I almost don't lose weight, sometimes ZERO.
    That's why I do Intermittent Fasting. I'm at 1700 Kcals Maintenance is at 2000. Maybe it's still better to reduce weight loss to try and build a little bit more muscle ?
    I think these questions are difficult to answer because we'all different, we don't all respond to insulin or carbs the same way than others. I eat 30% carbs that's, I think, why I manage to lose all my fat, 45Kg so far.
    You're so right though about everything, I do almost all you say in the video.
    Insane work dude, thanks a lot !

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