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By the end of four weeks, not only did the subjects in the higher-protein group lose more body fat than those in the lower-protein group, but they also managed to gain muscle, despite eating fewer. To lose fat, you must eat in a caloric deficit; and to gain muscle, you must be in a caloric surplus but you cannot do both at the same time. when you look at pictures, it looks like it can be done simultaneously; but what is actually happening is a change in fat and muscle percentages.. However, by following this guide you can still gain muscle and maintain your leanness and probably gain 1-2 percent of body fat. but you cannot lose body fat and elevate muscle growth. at this stage, if you want to lose more body fat, you should be concerned with maintaining your muscle mass and not losing it..

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Remember, the dual goal of recomposition is to build muscle and burn fat. weight training will help you build muscle, as will eating enough protein in a slight calorie surplus. what many people overlook is the importance of carbohydrates for muscle building.. If you want to lose fat and build lean muscles, pick out which one start out with. my recommendation is that if you�re a woman with more than 30% body fat or a man with more than 20% body fat, your first goal should be lose fat. having a layer of fat will often times mask the muscle gains you reap from the gym.. The single biggest marketing slogan for nutrition or fitness programs is �lose fat and gain muscle�. whether it is actually possible to do so has remained a topic of great debate over the last several decades..

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