Diet Tip to Build Muscle and Lose Fat at the Same Time

No matter what training method you use, you will lose fat the fastest when you eat a clean, muscle-retaining diet. You should eat at least 1.5 times your bodyweight in grams of protein every day. Get as much as possible from whole food sources such as meat, eggs, and milk, and fill up the rest with high quality protein powder. For example, if you weigh 200 lb, you should eat 300 grams of protein. Protein actually has a thermic effect, meaning that the digestion process for protein actually burns more calories, boosting your metabolism and speeding up fat loss. Most fat-loss diets tend to be lower in carbohydrates, but make sure that you have some around the time that you train. This will give you the energy you need to lift heavy, as well as the fuel needed to let your muscles recover after you train. Try to drink a gallon of water a day to further stimulate fat loss and avoid injury.

More Testosterone = Less Fat

The better your hormones are, the more your body will tend towards muscle instead of fat. It’s very hard to be anything but flabby when your testosterone. Unfortunately, most of the world has been steadily losing testosterone over the last few decades, probably because of unnatural endocrine disrupting chemicals in the environment. The western world has dropped from an average testosterone level in the high 600’s to the low 400’s ng/dl testosterone.

This is pretty outrageous, and it will make it harder to stay lean unless you get your testosterone back up! Avoid chemicals and eat clean. That will help.