Can you build muscle and lose fat at the same time?
Yes if you:
Have been training consistently for less than 1 year
Cannot bench your bodyweight for reps and are above 18% bodyfat
Are over 25% bodyfat
Are gaining strength while losing weight
The only time where it would be impossible to build muscle + lost fat simuonaltesy would be if you:
Have a shit ton of muscle (200 pounds LEAN)
Or are shredded (below 10% bodyfat)
If your skinny fat, new to the gym, overweight….
Body recomposition is more than possible and often a good approach.
Aim to lose 2-2.5% of your total bodyweight/month while gaining strength in the 5-15 rep range and consuming 1+ gram of protein per pound of bodyweight (while sleeping 6.5+ hours/night)
You dont want to lose weight too fast
They key is consisntent gradual weight loss
PLUS Consistent gradual strength gain
4March 6, 2026 237 2
