Four rules for losing fat while building muscle: eat 0.8g protein per pound of goal weight, have 20-50g carbs 30-60 minutes before training, follow an 80/20 clean eating split, and maintain a 250-500 calorie daily deficit instead of cutting hard.
If you're trying to be less fat and build more muscle at the same time, you'll never do that unless you get these 4 things right with your nutrition. First is how many grams of protein you should be eating per day. You don't need to eat 1 gram of protein per pound of your body weight. Instead, take your goal body weight and multiply that number by 0.8. So if you want to weigh 150 pounds, you would eat 120 grams of protein per day. Second is your pre-workout meal. You should not go into your workout fasting. Instead, you want to eat 20 to 50 grams of carbs 30 to 60 minutes before your workout. And if you work out super early, still try to get something small. That's what she said. Third is how clean your diet is. You should not be only eating clean and cutting out all the foods you enjoy. You're just going to binge on them later. So instead, make 80% of your calories clean foods and make 20% come from treats or things you enjoy. Enjoy. And last, you have to make sure you're eating the right amount of calories. You should not be trying to cut your calories as low as possible. Instead, aim to create a 250 to 500 calorie deficit. And if you need to know what that calorie deficit number would be for you, just click this link in my bio to use my free calorie deficit calculator.
