If you're a beginner, then gaining mass and losing fat at the same time is relatively straightforward. If you're a more advanced trainee, however, then the process is much more difficult, but still possible. Losing fat and building muscle simultaneously is known as "body recomposition." While it takes more time than simply trying to just lose fat or build muscle, it can yield great results. When in a recomposition phase, your diet is absolutely critical.
Calories
The theory is that to build muscle, you need to eat more calories than you burn -- which is known as a calorie surplus -- and to lose fat, you need to eat fewer than your burn -- a calorie deficit. The best strategy for body recomposition is to eat in a very small calorie surplus. According to bodybuilding diet coach Tom Venuto, people trying to build muscle often eat everything in sight, which leads to a large amount of fat gain. Venuto recommends that to gain lean body weight, most active males will need no more than 4,000 calories per day, although it's a good idea to use an online calorie calculator to find out your exact needs. Regularly assess your progress, and adjust your calorie intake as needed.
Protein
Protein is essential for building and maintaining muscle tissue. Natural bodybuilder and nutritionist Shelby Starnes advises keeping your protein intake high -- at least 1 g of protein per pound of body weight per day. This higher protein intake will also increase your thermic effect of feeding, which helps to burn extra calories and keep your metabolism high. Look to get your protein from red and white meat, different types of fish, eggs, dairy products and protein supplements.
Carbohydrates and Fats
Adhere to a carb cycling strategy by varying the amount of carbohydrates you eat on a day-to-day basis. On intense training days, eat 2 to 3 g of carbohydrate per pound of body weight, and on lighter training days and rest days, stick to around 1 g per pound. Charles Poliquin, owner of the Poliquin Performance Center, advises getting most of your carbs from vegetables and fruits, and eating grains only if you are naturally lean. Fats should make up the remainder of your calories, coming from nuts, seeds, oils, avocado and fatty meat and fish.
Weight Training and Cardio
To build muscle, weight training is essential. Train with weights four times per week, training your upper body on Mondays and Thursdays, and your lower body on Tuesdays and Saturdays. Focus your sessions around compound free-weight exercises such as squats, deadlifts, bench presses and rows. Keep each session to no more than 1 hour. Add in cardio as needed -- if you're struggling to lose fat, then do 30 minutes of light cardio each day. If you're losing fat but not building muscle, reduce your cardio until you start building muscle again.
References
- Burn the Fat; 7 Secrets to Gain Lean Muscle Without Getting Fat; Tom Venuto
- WannaBeBig; Bodybuilding Principles With Shelby Starnes Vol. 2 -- Lean Gain Edition; Shelby Starnes; March 2010
- T Nation; A Beginner's Guide to Carb Cycling; Matt McGorry; April 2009
- Poliquin; Poliquin's Top 10 Carb Intake Rules for Optimal Body Composition; Charles Poliquin
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