7 Rules to Lose Fat and Build Muscle

19 Jun 2026 · 1 min

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In this concise fitness guide, the speaker outlines seven actionable rules for simultaneously losing body fat and building muscle. The advice emphasizes lifting heavier weights for 5–12 repetitions, consuming protein equal to 0.7 × goal body weight in grams daily, reducing alcohol intake, resting at least 90 seconds between sets, timing carbohydrate intake before and after workouts, optionally supplementing with 5 g of creatine daily, and maintaining a 250–500 calorie daily deficit to preserve muscle while cutting. A call‑to‑action directs viewers to a link for calculating their specific calorie deficit.

Chapters

7 rules to lose fat and build muscle. Number 1, stop lifting lightweight. Lift heavier for 5 to 12 reps. Number 2, eat enough protein. Take your goal body weight times 0.7. If you want to weigh 150 pounds, eat at least 105 grams of protein per day. Number 3, you gotta cut back on alcohol. Number 4, rest for at least 90 seconds in between your sets when lifting weights. Number 5, eat carbs pre and post workout. Number 6, take 5 grams of creatine every day. You don't have to do this to build muscle, it will just help. And number 7, eat in a 250 to 500 calorie deficit, because if you eat less than this, you will lose muscle. If you need to know what your calorie deficit is, click this link in my bio.