How to Build Muscle and Lose Fat Simultaneously (3 Science-Based Tips)

Body recomposition, where you build muscle and lose fat at the same time, is typically viewed as "impossible" for natural lifters. It's the "holy grail" when it comes to transformations and can help drastically improve your skinny fat body type and can provide quick results for beginners. And despite popular belief, my personal experience and scientific literature seems to prove that body recomposition is actually more common and feasible than you think. But there's a few steps that you need to follow in order to successfully achieve the results or transformation you're looking for. One of the most important factors is setting up your "body recomposition macros" correctly. Literature suggests that a small caloric deficit combined with a high protein intake provides the best results in terms of a body recomposition. In this video you'll learn more about the optimal body recomposition macros, and I'll provide you with a 3-step protocol that you can use.

TAKE THE QUIZ BELOW TO FIND THE BEST SCIENCE-BASED PLAN FOR YOU:
builtwithscience.com/bws-free-fitness-quiz/gend…

LEAN BULKING VIDEO:
youtube.com/watch?v=ZYJqTNvv1Ys

STUDIES:
Slow cut:
ncbi.nlm.nih.gov/pubmed/21558571
Protein:
ncbi.nlm.nih.gov/pubmed/28698222
Body recomp (high protein):
ncbi.nlm.nih.gov/pubmed/26817506
jissn.biomedcentral.com/articles/10.1186/s12970…
ncbi.nlm.nih.gov/pubmed/29405780
Athletes/trained individuals recomp:
ncbi.nlm.nih.gov/pubmed/29405780
ncbi.nlm.nih.gov/pmc/articles/PMC3411406/
journals.lww.com/nsca-jscr/abstract/1990/08000/…

MUSIC:
soundcloud.com/lakeyinspired