To gain muscle mass + lose fat at the same time

Type your weight, age, height & your activity level into the calculator below and click the "Tell me how to gain muscle + lose fat" button

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Your height: Feet Inches
Your weight: pounds
Your age: years
Activity level:

Eat -to-calories a day to gain muscle by...

  • Eating 6 -to- calorie meals every 2½-to-3½ hours to prevent extra fat gain & to speed up your metabolism and...
  • Eat -to- grams of protein in each of your 6 meals to maintain & grow muscle and...
  • Every time you gain 2-to-4 pounds of muscle... use the Gain Muscle + Fat Loss Calculator again if you wish to keep gaining muscle and...

You need to do special exercises to gain muscle mass fast

You need to do "Manly cardio" if you want to lose fat + gain muscle

  • In order to lose fat and gain extra muscle mass at the same time you have to do cardio but... Don't do any "sissy" cardio stuff like walking, step aerobics, or riding a bike.
    Sissy cardio is good for burning fat but it also does noting to build muscle and it may even help you lose muscle if you do too much.
  • Manly cardio is basically Cardio + weight training combined into one workout and... You can go here to learn more about how to do Manly cardio to burn fat and build muscle at the same time
A basic workout plan for gaining muscle + losing fat at the same time
  1. Do "Manly Cardio" first thing in the morning on an empty stomach 3-to-5 times a week and on the days you don't do any manly cardio... Do "sissy-cardio" weight (fat) loss activities for only 30-to-45 minutes
  2. Do upper body weight training exercises 1-to-2 times a week, lower body 1 times a week, and abdominal exercises 2 times a week in the evening.
    3. Please note: Depending on how tough your "Manly cardio" sessions are... you may not have to do any weight training to build muscle mass - for example...

    If you do hill sprints for your manly cardio - then there's no need to do any lower body weight training exercises in the evening
You also need -to- grams of protein every day to build muscle & burn fat
  1. Your best sources of muscle-building protein include...
    • Lean red meat
    • Baked chicken
    • Fish (tuna & salmon)
    • Whey protein
  2. Stay away from all Junk food, fast food, and all processed foods.
  3. Try to stay on a high fiber / unprocessed carb & high protein diet so your body can burn a lot more fat calories processing these foods and... So your body can repair and build muscle mass faster.
  4. See how many grams of protein you need in each of your 6 meals

6 Responses to "How To gain muscle mass + lose fat at the same time"

#6

jdioni73,

The simple answer is just to do more "manly cardio"

You basically want to do workouts that build and or maintain the muscle you have while burning that ab fat.

For example you can do hill sprints to lose totla bodyfat while maintaining and/ot building bigger leg muscles

Adrian Bryant | 04.05.08 - 9:41 pm

#5

I am 23, 5'10 about 175-180. About a year ago i was 10 to 15 lbs lighter and had cut abs, but i started to eat more calories (all the right foods) in order to put on more muscle mass. In doing so, i have re-developed a small layer of fat over my abs. How can i get rid of this without losing any of the new mass thats been gained?

TThanks a lot.

jjdioni73 | 04.05.08 - 2:48 pm

#4

jgtidd_dc,

Basically...

You need to eat the right amount of calories Did you use the muscle mass gain calculator here?

Get in plenty of protein to build muscle - see the best foods for building muscle and... See how to increase your testosterone naturally for bigger muscles and finally...

You need to lift heavier weights for 6-8 sets using 3-5 reps and you can see all the muscle building exercises here:

i hope this helps and you're welcome to contact me anytime you need help.

Adrian Bryant | 04.02.08 - 6:53 am

#3

I'm a 30yr old male, 6'2" 145 lbs. I want to gain wt. and muscle mass. How can I do that? I have a BMI of 18% and very low body fat. Any info would be greatly appreciated. Thanks.

jgtidd_dc | 04.01.08 - 9:18 pm

#2

amasch_27,

Are you very muscular already? What's your current bodyfat percentage now?

Your body may be very well proportioned making your waist look slim - Do you have broad shoulders, wide back, and wide muscular hips? - this will all give you a v-shape look making your waist look slim

Adrian bryant  | 03.18.08 - 4:31 pm

#1

HI, I want to broaden my mid section as it is very slim...I am a guy any idea on how to do that?

amasch_27 |03.17.08 - 6:15 pm

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