How to Lose Body Fat and Build Muscle at the Same Time

It is achievable to reduce your body fat to 8 to 15% (a few percent higher for women). Any lower is dangerous and will compromise all your hard work. Body fat is stored and kept for a time when your body doesn’t have enough energy from food. One kilo of the equivalent of 7,700 calories so the easiest solution to the problem is to eat less and move more!

But of course, as a bodybuilder you will want to be building up muscle at the same time as losing fat. This may seem impossible because you need to increase calories to bulk up, and reduce them to lose fat. So what you’ll need to do is reduce the right amount of calories to ensure that your body only eats into your body fat whilst you are exercising. One of the best ways to do this is to reduce your carbohydrates intake.

Here is a sample of a daily meal plan and workout for losing fat and gaining

muscle:

Breakfast: Wholegrain bread (2 slices), oats (50g), soy milk and a banana (or a protein shake).

Snack: Hummus on oatcakes and 2 apples.

Lunch: Soy meat, soy cheese and salad on wholegrain bread.

Snack: Protein bar and citrus fruit.

Dinner: Vegetable stir fry (150g) with brown rice and broccoli.

Snack: Soy yogurt and a protein shake.

Training session:

Barbell Bench – 5 Sets, 12-8-6-4-12 Reps