How To Build Muscle AND Lose Fat At The Same Time (Step-by-Step Guide)

Body recomposition, how to build muscle and lose fat at the same time. Here's a step-by-step body recomposition plan you can use and start getting results. This guide covers training, diet, macros, and everything else you need.

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About The Video:
The topic of a body recomp, gaining muscle and losing fat at the same time has fascinated me for a long time. Most advice out there says that body composition is only possible for untrained beginners, those who are skinny fat at 18 - 22% body fat, those with a lot of body fat to lose, people coming back from a training break, or those taking PEDs. While this is generally true, I did see body recomposition happen even for more experienced lifters.

And in this video, I share a step-by-step guide for how to build muscle and lose fat simultaneously. The video includes my body recomposition workout recommendations, body recomposition diet guidelines including macros, and everything else you need to create a body recomposition program.

About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.

Since 2011, I've spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.

Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.

#bodyrecomposition #buildmuscle #losefat

Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, or illness.

[FitLabb]

The main key IMO is the nutrition part as the caloric deficit needs to be small w/ a high enough protein intake to support muscle growth. All great recommendations though as they’re all part of the balancing act. 💪

[irmisc]

I'm a newbie and it's been more than two months of consistency, regarding dieting and gym. Even though it's a constant battle with myself, but you videos helps ALOT. Thank you for top notch quality content. I think I'm saying this on behalf of all of us, but we really, really appreciate your content!

[jadawin]

Getting more and better sleep really made a huge difference for me. But even after I made successful changes in that area, I still struggled with persistent day-time tiredness and low energy. Turns out I had anemia. Since I started taking iron supplements, this problem disappeared entirely. So if you have similar problems, get a blood test - iron deficiency does not only afffect women.

[TheSkyrunnersparkour]

Great video!! A slight deficit, enough protein, cardio, and good training and within a year I’ve had a significant recomp. Awesome job putting in terms that everyone can understand!

[remingtonroberts]

You are becoming one of my favorite fitness channels.

[abhishekpandey]

You keep the attention throughout the entire video... Never stopped your videos in between.. the knowledge you have about the subject is INSPIRING 🙏

[Checkpointuploads]

Wow I love the comment section! It’s so encouraging to see everyone else helping each other out. I’m 31, female, height 5’7” and weight about 126 lbs, and my body fat percentage is at 24%. Im trying cut down my body fat to 18-19%. I’m fairly active, I do strength training maybe 5-6 days a week, and a bit of cardio maybe 3x a week. I also practice 18-6 IF. I would have to consume 2110 calories to maintain my weight and eat 1600 to lose 1 lbs a week. I struggle to meet my daily caloric intake every day because I rarely have any appetite anymore ever since I cut down on carbs and started fasting, so I would only consume maybe 1200 - 1300 max amount calories daily. I’m concerned if this has slowed down my metabolism or if my body adapted to it and stopped burning fat since I stopped seeing progress. I’m gaining muscle but haven’t lost the fat so now I look bulky which is not the look I’m going for lol I would like to look lean but it’s getting frustrating because it’s been 2 months with barely any progress. Has anyone ever experienced this type of plateau?

[brianpatton]

I liked how you emphasized that proper sleep and lower stress levels are very important for body recomposition.

[lrod]

Wow, a detailed roadmap to muscle growth and fat loss. Appreciate how you cover the physiology and psychology of this plan. 🙌🏽🙌🏽

[bestbigbros]

I walk into every fitness video with a healthy dose of skepticism due to all the BS that's on the internet... but man, you did a very good job explaining all components of an optimal body recomp! Good shiit!

[mydailyburger]

You deserve a million subscribers! Please continue the great work that you are already doing! You're greatly helping people like me! So inspiring and informative!

[umangu]

I would really like to see you do 1 full length video on a push/pull/legs routine - list every exercise with sets and reps. Too many incomplete videos out there, would be good to have 1 solid source from a reliable guide!

[davidcummings]

Hey man just letting you know your videos are super inspirational. And even though I’m new to fitness I’m already seeing progress.

[miguelnigro]

PERFECT content, Mario. This is by far the best and most real fitness channel. Keep it up, really makes a difference! 💪🏼🔥

[azadsiddiqui]

This is literally the perfect upload for me at the perfect time. Thank you for the information!

[anthonylong]

Im 29 years old. A few months ago, i was at 160lbs with a skinny fat issue. Now I burned some of that fat and am at 155lbs. I gotta build up muscle from here. I found all this helpful as im trying to get my athleticism back for ⚽️. My lower body and my upper body are in a good spot. But my midsection is still the problem. I’ll gladly subscribe to get more info from you. Thanks for this.

[nickmontanaro]

Specifying "ideal" bodyweight when talking about protein intake is something many do not do. Good for you sir. I'm 305lbs. I would be 190lbs if I lost all my fat. I do not need 305 grams of protein per day lol.

[ronaldnichols]

I've eaten carnivore for 3 years. For me to lose weight, I reduce the fat and increase my protein. I dropped 20 pounds the first few months on carnivore. I do cross fit 4 to 5 days a week. I've gained back 10 pounds and it's not fat. I'm 68.

[matthewdurbin]

I’m trying the progressive overload technique. Definitely helping.

[majdsakor]

every video..is better than last time
your chanell is going to achieve progressive overload for sure 💥💥