Most people who go to the gym are hoping to lose fat and build muscle, am I right?
So imagine their disappointment when an “expert” tells them that they can’t actually do both of these things at the same time, and they must “pick a lane”.
The good news is that those “experts” are dead wrong.
Anyone who has finished one of my workout programs has first-hand experience that you can most certainly do both at the same time!
This process is called a body recomp, and I’m going show you how to do it below.
Yes You Can!
Let’s begin by addressing why many people believe you cannot do both at the same time.
It all comes down to two simple lines of text:
- You must be in a calorie deficit to lose weight.
- You must be in a calorie surplus to gain weight.
Since you cannot be in both at once, this is why people believe it’s impossible to build muscle and lose fat at the same time.
However, as with most things in life, things are not as black and white as they seem.
The first line of text is correct in it’s claim that you must be in a calorie deficit to lose weight, but the second line is rather deceiving. You see, the primary goal here is not to gain weight, but to gain muscle mass, and building muscle does not always need a calorie surplus.
So provided you are smart with your training, nutrition, and recovery (I’ll show you how to do this below) then you can absolutely build muscle and burn fat at the same time. (1, 5)
Understanding The “Body Recomp” Process
A first step in a successful body recomp is to set very clear goals.
In my 22 years as a personal trainer I noticed that the majority of people struggle to do this, and it results in them never really achieveing the results they set out for.
Most guys get trapped in an endless cycle of cutting until the diet gets hard, then bulking until they feel like they’ve gained fat, and repeating the process over and over for years on end.
So allow me to be very clear here:
Your primary goal is fat loss.
I know you also want to build muscle, but trust me dickhead.
You see, while the muscle building aspect of your journey can be achieved via a few smart nutrition hacks and training tweaks, the fat burning element can only be achieved via a calorie deficit, therefore you must follow a fat loss diet during a body recomp.
Your body will respond to a deficit by burning through existing fat reserves (body fat) in order to provide your muscles with the fuel they need during exercise and life, and this is how you’ll strip fat. The body might also burn through some muscle tissue, but this is nothing to worry about. Fitness magazines like to make out that it’s a huge issue to scare you into buying BCAAs, but in reality it’s a perfectly normal part of any fat loss diet and provided you eat enough protein per day (which you will be!) you’ll still achieve awesome results! (2, 3)
Another benefit to chiselling off a few layers of body fat is that your muscles become even more noticeable, so it’s not unusual for people to come out of a body recomp looking bigger and more muscular despite the fact that they’ve lost weight.
Putting Your Plan Together
There are only two ways to create a calorie deficit.
- Reduce your calorie intake.
- Increase your calorie output.
My recommendation is to focus on reducing your calorie intake.
Most people try the other option, believing that they can out-train a bad diet by doing a little bit of extra cardio at the end of each workout (which they then skip, lol), but I don’t like that approach. You see, reducing your calorie intake by 150-200 kcals/day can be achieved as simple as swapping out a food for a lower calorie option, whereas trying to burn an additional 150-200 calories on top of your existing workload will also a) increase the length of time you’re in the gym, and b) increase the risk of injury. Fuck that.
So let’s take a look at how to cut calories for the best results.
It can be tempting to make huge calorie reductions in a bid to see quick results, but this approach almost always leads to failure, as evidenced by the fact that the whole of the country is constantly losing and re-gaining the same 20-30 lbs.
If we want real change, we need to use a better approach. Research clearly shows us that the “best diet” is the one you can stick to so making small and manageable reductions (150-200 kcals) is the way to go. (4)
Every time weight loss stalls for a period of 2-weeks, make another reduction.
But what about your starting targets?
Well, if you’re unsure where to begin I recommend taking your target body weight in pounds and multiplying the figure by x11. Use this table as a quick guide:
| Weight (lbs) | Target (kcals) | Weight (lbs) | Target (kcals) |
|---|---|---|---|
| 130 | 1560 | 170 | 2040 |
| 140 | 1680 | 180 | 2160 |
| 150 | 1800 | 190 | 2280 |
| 160 | 1920 | 200 | 2400 |
Now let’s talk about building muscle.
There’s only three things you need to do to ensure that you protect your existing lean muscle tissue (and maybe even pack on some additional slabs) as you strip off body fat.
Let’s take a look at them now.
- You need to train (hard) with weights
Training with weights will cause micro-tears in your muscle fibres, which your body will rebuild in the 24-36 hours which follow. This process is called muscle protein synthesis, and it’s how we build muscle.
The human body is hard-wired to adapt to physical stress over time, so if you are following a properly structured program you’ll become noticeably bigger and stronger as a result. (12)
2. You need to eat plenty of protein
You’d be surprised how many guys I’ve met in gyms over the years who unknowingly skimp on their protein intake, making it impossible for them to build muscle!
Protein also has a more satiating effect than either carbohydrates or fat, so it’s great for keeping you feeling full when in a calorie deficit. Aim for 1g per pound of target body weight, and increase this to 1.5g per lb if you feel the need. There’s no need to go any higher than that. (5, 6, 7, 8, 9, 10)
Use this table as a guide:
| Weight (lbs) | Protein (g) | Weight (lbs) | Protein (g) |
|---|---|---|---|
| 130 | 130-153 | 170 | 170-200 |
| 140 | 140-165 | 180 | 180-213 |
| 150 | 150-177 | 190 | 190-224 |
| 160 | 160-189 | 200 | 200-236 |
3. You need to drink lots of water
For a lot of guys, the only time they drink water is during their workout.
That’s a big mistake.
I advise my clients to aim for 3-4 litres of water per day.
When we consider that certain supplements like creatine pull additional water into the muscle cells (and away from the rest of the body) it becomes very important to stay on top of your hydration levels.
It’s also a good dietary tool.
You see, water is a great appetite suppressor, which makes it a great tool when you are in a calorie deficit because it helps you stay within your calorie goals. It’s also an easy way to boost your performance in the gym (a dehydrated muscle loses almost 20% contraction force). (13)
I guess one of the reasons people overlook this aspect of their diet is that it’s pretty boring, so instead of thinking of it as drinking water, think of it as filling your muscles!
Summary
There you have it!
That’s how a body recomp works.
Losing fat and building muscle is a quest which requires plenty of hard work, discipline, and , but it can absolutely overhaul your physique.
Of course, you will eventually reach a point where you must choose whether you’d like to prioritize further fat loss or further muscle growth (e.g. you cannot recomp your way to the size of The Rock or Ah-nuld!), but by that point you’ll already be in great shape, and for most people, that’s the end goal.
Here’s a pic from my last recomp, so you can see I practice what I preach.
References:
- Howell S., et al. “Calories in, calories out” and macronutrient intake: the hope, hype, and science of calories. Am J Physiol Endocrinol Metab (2017).
- Strasser B., et al. Fat loss depends on energy deficit only, independently of the method for weight loss. Ann Nutr Metab (2007).
- Cava E., et al. Preserving Healthy Muscle during Weight Loss. Adv Nutr (2017).
- Stewart T. M., et al. Rigid vs. flexible dieting: association with eating disorder symptoms in nonobese women. Appetite (2002).
- Josse A. R., et al. Body composition and strength changes in women with milk and resistance exercise. Med Sci Sports Exerc (2010).
- Thomas D. T., et al. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc (2016).
- Jäger R., et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr (2017).
- Morton R. W., et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med (2018).
- Witard O. C., et al. Effect of increased dietary protein on tolerance to intensified training. Med Sci Sports Exerc (2011).
- Morton R. W., et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med (2018).
- Leaf A., et al. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review. Int J Exerc Sci (2017).
- Mitchell C. J., et al. Resistance Exercise Load Does Not Determine Training-Mediated Hypertrophic Gains In Young Men. J Appl Physiol (2012).
- Dennis E. A., et al. Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older adults. Obesity (Silver Spring) (2011).