Quick Notes:
– The only way to lose body fat is to be in a calorie deficit. Novice lifters may be able to build some muscle while losing body fat by being in a calorie deficit while consuming a high amount of protein(1 gram of protein per pound of bodyweight).
– More seasoned lifters will have a more difficult time building muscle in a calorie deficit–even with a high protein intake. In this scenario, focusing on a dedicated “cut” or losing of body fat would be appropriate.
– To achieve a leaner and more “toned” look, focusing on a recompostion can be a really goal to shed as much fat as possible, while building a bit of muscle at the same time.
– RECOMPOSITION: If you want to lose body fat WHILE gaining muscle, you can best leverage yourself by eating at a mild deficit eating 1 gram of protein per pound and filling the rest of your calorie intake with super nutrient dense foods.
– The best way to build muscle is by being in a mild(~250 calorie) calorie surplus with a high protein intake(1 gram per pound of bodyweight).
– Sometimes it is best to go through seasons of “bulking” and seasons of “cutting” to get hyperfocused on the current goal. This all needs to be done in combination with resistance training.