How To Build Muscle And Lose Body Fat At The Same Time | Nutritionist Explains... | Myprotein

Can you build muscle and lose weight at the same time? Find out more from an expert nutritionist.

Richie Kirwan - an expert nutritionist - is going to talk about how the body changes when the goal is to build muscle while losing fat. Otherwise known as body recomposition. We’ll talk about what conditions are needed for body recomp. Richie will talk about some practical points people can apply to give themselves the best champ of efficiently body recomping.

If this is your goal, give this a watch and let us know how you get on.

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Chapters:
00:00 - Introduction
00:49 - Is it possible?
04:16 - Body recomp with less body fat?
06:39 - Lose weight on a calorie surplus
09:04 - How to successfully body recomp
10:26 - Bulking and cutting
11:35 - Any more questions on body recomp?

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#LoseWeight #BuildMuscle #Myprotein

How To Build Muscle And Lose Body Fat At The Same Time | Nutritionist Explains... | Myprotein
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Stay tuned for brand new videos every single week that help to inspire and motivate you to keep pushing further on your fitness journey. From challenging workouts to evidence-based nutrition videos — we've got it all.

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6. Haun CT, Vann CG, Mobley CB, Roberson PA, Osburn SC, Holmes HM, et al. Effects of Graded Whey Supplementation During Extreme-Volume Resistance Training. Frontiers in Nutrition. 2018;5.
7. Rohrig BJ, Pettitt RW, Pettitt CD, Kanzenbach TL. Psychophysiological Tracking of a Female Physique Competitor through Competition Preparation. International journal of exercise science. 2017;10(2):301-11.
8. Petrizzo J, DiMenna FJ, Martins K, Wygand J, Otto RM. Case Study: The Effect of 32 Weeks of Figure-Contest Preparation on a Self-Proclaimed Drug-Free Female's Lean Body and Bone Mass. Int J Sport Nutr Exerc Metab. 2017;27(6):543-9.

[lindajones]

This video really helped me a lot. I am turning 70 and have been getting back into shape. However, I reached a plateau and intuitively realized that I couldn't build more muscle and lose stubborn fat at the same time. I thought it was just me and this science has helped me understand that with patience and staggering there is an approach.

[bairfreedom]

My son is doing it right now. He lost ove3r 47 lbs so far and his arms etc. are getting bigger and more defined. He looks great! He motivates even me!

[adamk]

Building muscle at maintenance calories works 100%. I have the results to prove it. I spent one full year at 190 lbs. after bulking up to that weight. My body fat level and waistline both dropped a noticeable amount but it was a very slow process. I was probably just on the line between beginner and intermediate in terms of strength numbers. I'm trying it a 2nd time after bulking up a bit more and gaining some strength so we'll see what happens.

[jesusalbertoguerrerocarden]

The best thing someone can do for body recomposition is consuting a sports nutritionist, as each body is different and they can give you a personalized plan for your specific needs, but the basics are covered in this video. In my case I saw results with either a daily calorie surplus or deficit of around 200 calories, but eating lot's of protein and veggies and with controled carbs to use as energy when excersicing. I found very useful to mix some days of lifting, like 3 or 4 in a row, with 2 or 3 days of consecutive and heavy cardio and a rest day. On heavy cardio days i will eat around 1, 000 to 1, 500 calories more than on regular days to be around a 200 calorie deficit or surplus. Before that I wasn't a newbie in excersice but I wasn't structured at excercise and nutrition. At the beginning, I was loosing almost 2 kg of fat and building around 1.2 kg of muscle every 3 to 4 weeks. Of course you get into a point when results are harder to get, but with proper training and nutrition you can still get them. Muscle building is slower and way harder than with bulking but you are lean all the time, it's a matter of preference. I think this aproach is better if you are looking for an athletic type of body, but not very useful if you want to look like The Rock.

[Enigmata]

I stopped lifting for over 10 years and have started again. I gained a wider waistline but wanted to rebuild muscle while losing the fat, this video was very helpful. Thanks i guess I fall under the third category of lifters returning after a break.

[ghjgjihjgjyrdrgydsgr]

A very clear and informative video that kind of makes me want to train as a nutritionist! Another reason to follow a cutting/bulking cycle instead might be these high protein intake recommendations for a period of body recomposition. These are the highest I've heard so far - a 70kg individual eating 2.6–3.5g protein daily/kg of body weight equates to 182–245g protein/day, which I think is kind of 1970s Arnie territory, but not hard as long as you like whey protein shakes. Vegan folks I think would not be able to consume enough protein while in a calorie deficit, but there is always the cutting/bulking cycle instead which a vegan diet would surely be fine supplying sufficient protein. Personally, as a newbie, I'm finding body recomposition absolutely possible, with resistance training only once or twice a week (plus football or running once a week) and 1.8–2.2g protein daily/kg of body weight.

[annette]

I love your videos. They’re informative and understandable. Thanks!

[Oajng]

I just can’t stop staring at Richie’s chest in all of his videos

[luciampcd]

When I started exercising seriously this is what happened to me. I lost weight but gained muscle mass. Of course it stopped at some point 🤣.

Edit: My bf is a very proficient badminton player but had to stop for some months and when he started playing again, body recomposition happened.

So yeah, two of the cases you mentioned

[WellnessWarriors]

Keep sharing your valuable tips, learning a lot from you. Thanks.

[lauraezeanishealthyliving]

What an amazing explanation of body recomp... waooo.. love it!!! Well done!!

[emanuelgortoescu]

2.6 to 3.5 g of protein per kg of bodyweight. That's marketing right there😂👏🏽

[thomasallen]

So being patient is important. Is there a range of time that most begginer-intermediates should give to see noticeable change.

[DoesChaos]

Can you explain what is "higher body fat"
and the duration of newbie gains ?

[templetonpatrick]

What does "a lot of time" mean precisely? Like, what's a good rate of weight loss/month to use as a benchmark?

I fall into the newbie-ish and high body fat groups. I've been on what I think is pretty good regimine with weight training and diet for a few months. I've been using a body comp measurement on my smart watch. Per month, I maybe lose 1.5kg of fat and gain 0.5kg of muscle.

[Basti]

I started my journey last year in january
Now I'm 12kg lighter and my physique looks way better

It is really not a fast progress, but doing it consitently should make it last for a long time, since I adapted my life to doing Sport and knowing what I eat gradually

[hikerJohn]

Yes you can haha, I watched the video where the guy that wrote the book said you can and you did a good job of explaining it in common parlance. I did this in the past but I think I'm at a point that I need to do more fueling. I'm KETO and never crash or hit the wall but I do slow down after an hour or two if I'm trying to hike fast. Just as someone before me said, I'm turning 70 soon but Ive been hiking 1000 miles a year for 5 years and sometimes a lot more.

[raymonko]

How is that even possible? 2.6-3.5 grams per body weight of protein? If you are 100 kgs .. that means 350 grams of protein per day ... that is 11 chicken breasts? Even if you supplement your food with protein shakes this sounds way too much for normal people to intake.

[armymanal]

Id love to do a body recomp but making a meal plan has always been a bit of a confusing process to me or i juat get a bit ocd about it. Should i go to a local PT or does anybody have any advice as once i have meal plans i have no problem eating it and doing the excersies

[yogigirl]

What would you recommend first? Lose weight or build muscle first?