Fat Loss Muscle Building

How To Gain Muscle And Lose Fat

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Want to Know How to Gain Muscle and Lose Fat?

Want to know how to gain muscle and lose fat? Well I have the answer you are looking for. And here it is:

Most of you can’t gain muscle and lose fat at the same time.

It’s virtually impossible to gain muscle AND lose fat. You have to be a genetic freak. And odds are, if you’re a genetic freak, you aren’t Googling the phrase, how do I gain muscle and lose fat at the same time.

Some beginners who are rocketing through the beginner gains stage of training, and who are eating properly, may be able to add muscle and drop a few pounds of fat. But for most, trying to limit calories and maximize muscle is a fruitless game.

Right now you don’t believe me, and are about one second away from going back to Google to find another site that will tell you something different. Don’t. Please listen.

Gaining muscle requires eating more. Losing fat requires eating less. You can’t do both of these at the same time. It’s impossible.

I work in the bodybuilding industry. I talk to bodybuilders each and every day. Over and over again I ask them the same question: you have a 180 pound trainee who wants to gain muscle AND lose fat at the same time. What do you tell him?

Over and over again, the answer they provide is: most of you can’t!

You need to pick a goal. If you want a six pack, start cutting fat. But realize that after your cut is done, you will merely be a skinny twerp with a six pack. And truth be told, you won’t look that impressive.

I recommend spending a couple years gaining muscle. Beginners can gain an incredible amount of muscle during the first two years of hardcore resistance training. But you must be willing to eat big, and always train for more weight on the bar.

Lift big and eat big!

Then, after you have packed on 20 pounds of muscle, and some fat (yes, I did just say that), it’s time to cut. The good news is that after these two years of hard work, you will have the muscle permanently. And you will look beastly.

So to gain muscle and lose fat, here are your two simple steps:

  1. Spend a year or two eating big and training big.
  2. Spend 16 weeks cutting.

If you have any more questions, please ask them below.

Steve Shaw

Steve Shaw is the primary content manager for Muscle and Brawn.

Latest posts by Steve Shaw (see all)

  • jordan Nov 1,2010 at 2:21 am

    i started lifting on my fourteenth birthday after receiving a bench set for my birthday, and all i could do to begin with was 3 sets of 20 reps with 50 pounds, bar included. now my bench max is 255 lbs, and its been about a year and a half. i do have some fat on me too, but im gonna start cutting for sports. the guy who wrote this is right, if anybody doubts him. i have some fat, but here in a couple months itll all be gone. but anyway thats my story, and i believe this guy is right about what hes saying, because i’ve more or less done everything hes talking about.

  • Bob Oct 28,2010 at 10:42 pm

    I have to say, the articles on this site kick some major league ass.

  • Filthy McNastie Sep 3,2010 at 9:59 am

    “what about sprinters they have muscle and are lean as well did they manage to build muscle and get lean”

    Sprinters are not bodybuilders. To look like a sprinter, train like one. To look like a bodybuilder train like one.

    Come here to learn not to question.

  • brian currie Jul 13,2010 at 9:00 pm

    what about sprinters they have muscle and are lean as well did they manage to build muscle and get lean

    • Bodybuilder Jul 14,2010 at 2:24 pm

      You can’t look at elite level, genetically gifted athletes and imply that what they look like proves that the Average Joe can gain muscle and lose fat. This is nonsense. There are more factors in play.

      That’s like looking at Tom Platz, and saying…see, anyone can have massive legs like that!

      Life doesn’t work that way brother.

  • Jon G. Jun 15,2010 at 4:19 pm

    Great website with some valuable wisdom, however I would like to share my story. I started out as a skinny-fat kid (age of 17), my arms measured 11.5″, my triceps were non-existent and I had a 36″ waist. Now at 18, after a ‘clean bulk’ – a lot of food and rest – I have essentially gained muscle mass and appear to have lost fat too. Now I’m squatting 1.5x bodyweight, quads have exploded, gained (lean) inches around my arms… you get the point… but my forearms are also veiny and my waist size has dropped by over 2″. Completely serious here, not BS’ing you. Is this down to puberty? Newbie gains? Or have I just filled out the fat I had before with more muscle?

    • Mick Madden Jun 15,2010 at 9:32 pm

      Some guys can do both. But not many. Leaning out can also make you look bigger. What is your current arm and thigh size?

      It really helps is you are 18 and are lifting hardcore.

      Congrats on the progress.

  • William Stonich Jun 5,2010 at 7:27 pm

    You mean those “awesom” supplements form muscle tech won’t help you build muscle and lose fat hahahah

  • tommy coates Jun 5,2010 at 4:04 pm

    YER. You havehit the nail right on the head/ to get bigger you have to eat.To get lean you hve to eat less.

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