People who embark on a diet and fitness plan usually aim to lose weight as well as get more toned, but can you lose fat and gain muscle at the same time? here's what you need to know about whether or not it's possible and how many calories you need to build muscle and lose fat.. Eat sufficient amounts of protein. the rule of thumb is that you need between 0.7 and 0.8 times your body weight in grams of protein. for example, if you weigh 150 pounds, you should eat between 105 and 120 grams of protein per day if you want to consistently gain muscle.if you're overweight, substitute your ideal body weight and calculate in grams.. But that's only when you want to lose weight. if you're looking to lose fat and gain muscle, your number on the scale might not budge—or might even go up!—even though your physique is changing.
how to eat if you want to lose weight and gain muscle
Fill up on plenty of carbs and fat and eat at least 3 times per day many people try restricting either carbs or fat when trying to lose weight this is a bad idea if your goal is to gain weight. How to lose weight and gain muscle. losing weight and building muscle are both challenging. but with a healthy eating plan and a new workout routine, you can accomplish both at the same time! eat lots of protein and healthy carbs. this.... To lose weight, you’ll want to eat a few hundred calories below maintenance. 500 or so fewer calories than your maintenance is a good and safe place to start. you can calculate your own tdee by using an online calculator like this one. eat less than that to lose body mass. this one is (maybe) optional, but can be an important tool in losing.
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