Can you build muscle and burn fat at the same time?

This is the ideal scenario…

Building muscle while burning fat simultaneously.

Can it be done?

Yes… If you’re living a sedentary life, not doing any exercise or strength training to start with.

You still have the potential to unlock your “newbie gains”, even while in a calorie deficit.

Your body quickly builds muscle as it adapts to new exercise and uses nutrients more effectively during this phase.

But for people who are strength training at least 2-3x’s or more a week, the best you can do is preserve all your hard earned gains in the gym while in a calorie deficit.

That is, unless you go the enhanced route.

The only way for most active people (excluding genetic freaks) to add muscle tissue while eliminating fat is with the help of anabolic steroids like testosterone, hormone stimulants like enclomiphene and HCG, or peptides like sermorelin, ipamorelin and tesamorelin.

If you want to go the natural route and lean out while preserving your muscle mass, follow this protocol 👇🏼:

Step 1: High Protein Intake

Eat at least .75g protein per pound of lean body mass. Most experts recommend 1g per pound of lean body mass to ward off muscle loss. Bodybuilders eat up to 2g per pound.

Note: Lean body mass = body weight (lbs) - body fat (lbs)

High protein intake is your best defense mechanism against muscle loss.

To make sure you’re not eating TOO much protein that could damage your kidneys, make sure your BUN levels are between 18-22 mg/dL for performance. Anything higher and your kidneys are under unnecessary stress.

BUN is usually in your Comprehensive Metabolic Panel (CMP) for blood tests.

Step 2: Strength / Resistance Training

When you lift weights or perform resistance exercises, your body signals the muscles to repair and grow stronger. This helps preserve muscle mass even when you're eating fewer calories.

1-2 days a week of resistance training minimum. Make sure you hit all the major muscle groups: core, back, chest, arms, shoulders, legs.

8-12 reps for most exercises. Higher reps will keep you tone but won’t grow the muscle. It’s ok to do burn outs in the 15-20 rep range at the end of your set for blood flow and a sick pump.

70/30 ratio of heavy sets to high reps is a good rule of thumb. A good combo of both will do you good.

Don’t do 1 rep max.

Rule #1 of working out: Don’t get injured.

Rule #2: Never forget rule #1.

Step 3: Cardio

15-20 mins daily, fasted cardio, 4-5x a week minimum.

Take Vitamin C, Thyroid Supplement, Yohimbine, Essential Amino Acids, and caffeine pre-cardio for optimal fat loss.

If you can’t get it in fasted first thing in the morning, fit it in where you can.

Step 4: Reduce Carb Intake + Calorie Deficit

Clean up your carb intake to only complex carbs like rice, potatoes, quinoa, lentils, and beans (things that come from the earth) and fruits.

Track your macros using MyFitnessPal and slowly reduce your daily carb intake by 25 grams every 1-2 weeks.

Ride out your current cardio and diet plan as long as you can before making changes.

If you keep losing weight or tightening up with the same diet, don’t change anything until your body stops responding.

Step 5: Vitamins and Supplements

Add the following to your daily routine.

RECOVERY & MUSCLE PRESERVATION:

• L-Glutamine

• Creatine

• Essential Amino Acids (EAAs)

• Electrolytes

VITAMINS:

• Multi Vitamin

• Vitamin C

• Vitamin D3 & K2

• Fish Oil

FAT BURNERS:

• Yohimbine HCL

• L-Tyrosine

• Thyroid Support

• Caffeine

TEST BOOSTERS:

• Fenugreek

• Ashwagandha

• Tongkat Ali + Fadogia agrestis

This is your 5 step action plan. You probably know most of this.

The challenge isn't knowing what to do; it's actually doing it.

Coaching, consistency, and accountability creates lasting results.

Execute the playbook outlined above, results will follow.

Until next time,

Darryl

P.S. If you want to take your health and longevity to the next level, join here.