Losing 30 pounds of fat and gaining 30 pounds of muscle will drastically transform your physique. However, it is a very challenging process that will take time and dedication. The time it takes will depend on your genetics, but you should expect it to take at least a year, if not longer. However, it is possible, if you stick to certain guidelines, put in the required effort and have patience.
Step 1
Base your diet around whole foods. Live by the saying, "If it swims, runs, flies or is grown in the ground, you can eat it." This means you should eat mainly meat, fish, fruits, vegetables and nuts. You may wish to include a small amount of grains or dairy products, if you can tolerate them well. To begin with, multiply your body weight in pounds by 15 to get the number of calories you should eat per day, and stick to this for 21 days. After 21 days if you feel you are not losing fat quickly enough, lower your calorie intake slightly, or if you want to add more muscle then increase it.
Step 2
Consume 1.5 to 2 g of protein per pound of body weight each day. This means that a 200-lb. person should consume between 300 and 400 g of protein per day for optimal muscle growth. This protein should come from red or white meat, oily and non-oily fish, eggs and small amounts from dairy.
Step 3
Train with weights four times per week. Train your lower body on Monday and Thursday, and your upper body on Tuesday and Saturday. According to strength coach Alwyn Cosgrove, upper/lower splits are the most effective training regimen for the majority of people. Base your lower body workouts around squats, dead lifts and lunges, and your upper body sessions around bench presses, chinups and rows. Add in extra supplemental exercises for lagging body parts if you need to.
Step 4
Go for a steady walk each morning before breakfast. Natural bodybuilder and fat loss expert Tom Venuto advises that this is one of the best methods for burning fat, without being so fatiguing that you can't fully recover from your sessions with weights. Set your alarm for 30 minutes earlier each morning, and head out for a brisk walk, which will help to burn fat, and set you up for the day.
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