Can you build mass and lose fat at the same time ?

Image Can you build mass and lose fat at the same time ? 1gearshop.com

Many of those who go to the gym aim to build muscle while shedding excess fat. Regrettably, for most who have embarked on this journey, progress seems to stagnate in both aspects. In the realm of bodybuilding, extremes are commonplace. During the bulking phase, one consumes an abundance of food fit to sustain a small nation, only to transition to the opposite extreme during the cutting phase, where subsistence becomes the norm.

Those who have undergone this process understand the challenges involved. Building mass necessitates a substantial increase in calorie intake coupled with reduced external activity. Conversely, fat loss demands a decrease in calorie consumption and a considerable uptick in physical effort, particularly aerobic exercises. Attempting to achieve both goals simultaneously often leads to compromised results.

Nevertheless, through a nuanced understanding of the body's functions, strategic and well-timed nutrition, and dedicated training, it is plausible to pursue both muscle gain and fat loss concurrently. Such an endeavor may be considered extreme even by seasoned bodybuilders, yet with patience and unwavering determination, the success can be achieved.

The key lies in leveraging the body's various hormonal states throughout the day. The plan involves alternating periods of "underfeeding" to reduce fat with phases of intentional overeating to foster muscle growth. This is complemented by a mix of cardiovascular exercises and intense weight training. Broadly speaking, the majority of the time is spent in a fat-burning state, consuming ample protein and moderate carbohydrates, alongside cardiovascular workouts. The other part of the time is dedicated to intense weightlifting sessions, restful sleep, or consuming a meticulously planned diet to enhance protein synthesis. So, let's embark on this journey.

Cardio exercises should be performed 3-6 days per week, alternating between high-intensity and low-intensity cardio. Walking briskly on an inclined treadmill for 45 minutes is an ideal form of low-intensity cardio. These should be done on weight training days (at least 3 days per week). Sprints, cycling, or outdoor running are forms of high-intensity cardio and should be done on rest days from weight training. Those with a normal metabolism can do 3 days of intense cardio per week and skip the rest of the cardio workouts. Individuals with a slower metabolism should perform all exercises, total 6 days per week. Those with a faster metabolism can limit themselves to two intense cardio workouts per week and focus on weight training for the rest.

Weight training should be done late afternoon or early evening; this is crucial. During the day, leading up to the workout, there will be a period of burning many calories with a low nutrient intake. Also, ensure a gap of 6 hours before bedtime because during these 6 hours, you will consume a substantial amount to enhance protein synthesis and replenish glycogen reserves. Weight training sessions should be conducted 3 times a week, with a day of rest in between. The workouts consist of complex exercises with heavy weights.



THE Workout

Monday - 3 sets of 8-10 reps each

  1. Deadlifts without knee flexion
  2. Incline dumbbell or barbell press
  3. Barbell rows
  4. Parallel bar dips
  5. Pull-ups


Wednesday - 3 sets of 8-10 reps each

  1. Overhead press without knee flexion
  2. Back squats
  3. Hip thrusts
  4. Weighted lunges
  5. Romanian deadlifts


Friday - 3 sets of 8-10 reps each

  1. Military press
  2. Shoulder raises
  3. Lateral raises
  4. Bicep curls on Scott bench
  5. Incline bicep curls

Parallel bar dips for triceps - keeping the body as straight as possible



THE DIET

The diet must be divided into two. A part with a low caloric intake and a part with a high caloric intake.

Low calories - lasts all day on non-weight training days. And half a day on weight training days. The caloric intake should be 20-24 times the weight and the macronutrients look like this: 50% proteins, 30% fats, 20% carbohydrates.

A lot of calories - only on the day of weight training. From the beginning of training until the end of the day. The caloric intake is the same as on days without training, only that it is consumed in 5-6 hours. If you weigh 90 kg, for example, during this period you consume 1800 calories. The proportion should be: 20% protein, 5% fat and 75% carbohydrates.

There will be a maintenance period on the weekends. The caloric intake will be 30 times the number of kilograms, of which 50% proteins, 30% fats, 20% carbohydrates.