To add muscle to your frame, you will need to eat more calories than you normally would, simply because you can’t biuld muscle out of nothing.
To try and accomplish these two tasks simultaneously is usually not a very smart idea because you are more likely to go nowhere and get frustrated. For most of us trying to build muscel, you must deal with the fact that you will gain some fat, but, how much fat will be gained is another question.  This is the question that you really want to answer. Since the body can only process so much muscle tissue at any one time, simply, any additional calories will be store around the body as fat.  Making it virtually impossible to follow the steps to getting a six pack. The alternative method, to lose fat in belly and build muscle mass is to only consume enough additional calories to encourage muscle growth, and nothing else.  Allowing you to gain as much lean muscle tissue as possible without gaining too much body fat.
One of the biggest questions in bodybuilding and weight lifting is this – Can you build muscle and lose fat at the same time? The short answer to this question is YES, it is possible to build muscle and lose fat in the same time period. However, doing both at once can be a decent change of pace when you want to re-composition your body. A few years ago, most bodybuilders would have scoffed at the idea of PURPOSEFULLY not eating for sixteen, twenty-four, or even thirty-six hours.
If you want to be a successful bodybuilder – muscular AND lean – you’ve got to properly manipulate your carbohydrate intake. For re-comp purposes, it’s not enough to simply focus on eating complex carbs like oats, sweet potatoes, and the like. Overall, a time-carbed diet for body re-composition involves eating only protein and fats during most of the day. As you can see, nutrition is the most important part of gaining muscle and building fat at the same time. Just remember, though, that this is not the most efficient long-term method for getting big, strong, AND lean. Take a look around and you'll find that I am in the minority for believing that you can bulk up and cut simultaneously. The evidence isn't just anecdotal however, there's solid scientific evidence for my position, but we'll get to that later.
The logic is, since you can't do both of the above at the same time, you can't build muscle and lose fat at the same time. However, for those of us in the know, we can use our knowledge to activate a fat metabolism and achieve remarkable results. A fat-burner is simply someone who restricts carbohydrate intake to encourage the body to burn fat for fuel. When you eat high-carb and create a calorie deficit, you'll lose weight alright, but you'll lose up to 50% of that weight in muscle.
Hey, the next time someone discourages you and tells you that you can't build muscle and lose fat at the same time, point at their big gut and suggest that they start using some of those calories in future. However, it is not physiologically possible for your body to accomplish both tasks at any one moment in time.


This means your weight stays the same while you add a few pounds of muscle and strip a few pounds of body fat. Recently, however, many lifters have begun to realize that short-term fasting won’t make your muscles waste away to nothing.
Combined with eight hours of sleep, an eight-hour fast in the morning allows your body to go without food for sixteen hours straight.
Some bodybuilders have begun to use a twenty-four or thirty-six hour fast once every week or two. Carbs are powerful nutrients, to be sure, but they can easily blow you up like the Michelin man if you’re not careful. This is fine if you want to build muscle and stay relatively lean, but you’ve got to get a little more sophisticated if you want to actually LOSE fat while you get stronger. You therefore want to limit your carb intake to the times you really need them: pre and post-workout.
There are a few changes you might make to your training, and you probably want to be doing some form of cardio. Spend three to four months maximum on this goal before getting back into full-on muscle building mode, and keep your diet strict to stay lean while you gain weight. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here.
I say 'believe' but I really mean 'know' as I have 'done the impossible' on many an occasion and so have my readers by implementing my advice. If you don't meet your caloric needs through food, you tap into your 'stored calories' to do the job. Let's say a guy eats 500 calories less than what his body needs to get him through the day (his maintenance calories including exercise). Please note that it is impossible for fat tissue to directly turn into muscle tissue but you can trade that fat for muscle by using it for fuel. On a high-carb diet, this is not going to be achievable by anyone except those very few genetically gifted individuals. As most of us aren't going from 'overweight' to lean, and we aren't restricting calories to 1000 or less per day, this is where we'll find relevant answers. A low-carb group consuming just 1000 calories per day was observed alongside a group that ate absolutely nothing for 10 days. I'm just a regular guy who got his wish by continually learning and being my own guinea pig. This is why it’s almost always more efficient and productive in the long run to focus on one goal at a time.
This method isn’t so great if you’re looking to make dramatic changes in your muscle mass or body fat levels, but it can be pretty helpful if you just want to get a little leaner while still making strength and size gains. In fact, it can be amazingly effective for losing fat fast without sacrificing muscle mass.
If you maximize the potential of fasting, that means sixteen straight hours of fat-burning!


In fact, it’s common to wake up the morning after a day of fasting and look visibly leaner!
Intense weight training allows your body to take full advantage of carbohydrates for muscle burning and keeps them from being converted to body fat.
For the four-to-five hour window before, during, and after training, load up on carbs, but keep it clean. However, the basics of training for muscle growth are the same no matter what diet you’re on. Since those stored calories are in the form of body fat, you therefore have to lose fat in order to build that muscle. For some reason, most people seem to forget that not all your calories have to come in through your mouth.
Sure the fasting group lost more total weight, but the low-carbers lost almost twice as much fat! It seems everyone wants to have their cake and eat it, too…not that you should be eating cake if these are your goals! You spend a few years gaining lots of muscle, along with just a bit of fat, and then you take a few short months to blast that fat away with strict dieting and some cardio. You can then squish your normal meals into the remaining eight hours of the day and still have great training sessions with powerful post-workout nutrition. You can certainly get through the day without food, but don’t even think about trying to train with zero calories! Second, fasting can improve your body’s insulin sensitivity and make it easier to use food for muscle-building – not fat gain. Plus, you’re not going to burn fat WHILE you’re lifting no matter what, so you may as well take advantage of carbs at this time. Sugar, white flour, and other crap foods are still going to keep you from reaching your goals. If you choose to attempt a body re-comp, keep training heavy, stick to your diet, and you’ll soon reap the rewards of your hard work.
A great strategy for re-comp is to fast the day before you train your weakest or smallest body part. Eat a slight surplus of calories just for this time period to balance out the deficit from the other parts of the day. Your calorie intake for the whole day should maintain your body weight, but timing your nutrients just right will allow you to alternate periods of fat loss and muscle gain.
You’ll lose a ton of fat during the fast, and you’ll take full advantage of those extra nutrients for muscle building.




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