/How to Build Muscle AND Lose Fat At The Same Time (MY SIMPLE STRATEGY!!)

How to Build Muscle AND Lose Fat At The Same Time (MY SIMPLE STRATEGY!!)

today be sharing with you guys my very simplistic process for building up muscle mass and losing fat at the same time you guys know the drill let’s get straight into this one all right now we’ve got the obligatory shirtless portion of the video done let’s get straight into it I’m going to be sharing with you guys my personal simplistic strategy this is what I do first before I get into calculating all these numbers before I have to follow some strict routine I follow this and start losing fat and building up muscle mass quite significantly and in fact don’t even really do too much calculations anymore you’re going to love this.



So the first question that I get from guys looking lose fat and build muscle is what’s my calorie deficit what’s my calorie surplus before we get to that we’re gonna handle the foundation here crush it with that and you will see significant results simply just from doing that so the first step that I make right here is called error hunting and what error hunting simply is is I reflect on what I’ve been doing wrong for the past two to three weeks with my diet there’s three main things that I take into account number one alcohol consumption during the week number two eating snacks and bad food during the week so within the house number three how clearly that I’m eating when I go eating out on the weekend in addition to alcohol consumption now I recommend that you do this with a piece of paper and a pencil because once you see it down on a pad paper that’s when you really go wow that’s and typically what’s gonna happen is I’m gonna create this long list of errors that I’m doing with my diet and I instantly begin circling the really easy ones that I can make changes with as of right now so if I notice that I’ve been drinking two to three beers you know two to three nights per week during the week day then at this point now I want to lose some fat I’m just gonna instantly take that away I noticed that my uber eats delivery app has about four or five deliveries for Saturday and Sunday number two or three I noticed that I’ve been having a lot of Welch’s snack packs those are delicious and rice krispies squid and rice krispie squares guess

what I’m gonna cut them out and I’m gonna do the very simplistic process of purging my kitchen to make it really easy to succeed and when I mean purge my kitchen your kitchen likely has some really good tasting that you would love to eat at any given moment what you do is you get rid of 80% of it now that you’ve taken about 80% of your distractions of your most unhealthiest and tastiest snacks well now you’re gonna make this a lot easier to actually commit to not eating that stuff during the week because when you’re hungry you’re gonna go into your coverage your pantry and your fridge you see the stuff there the good stuff fruit gushers fruit by the foot yo Louise you like dude I I have one do i taking it out you really make it easy for yourself to commit to these things and again this is person idea I’ve noticed that I’ve been consuming mile culture in the week guess what not gonna be picking up alcohol I’m gonna be storing extra alcohol at my place and I you know alcohol cabin I mean haven’t beers in my fridge I need to purge everything so there’s no distractions no temptations.

The next step is to start to add things into my routine as well now we need to focus on more of the muscle building so I want to get more protein first step I do cuz I’m gonna go hit the grocery store and get myself one two two sometimes three cooked chickens during the week mix it with like some rice it’s just super cheap meal this is gonna help me to consume more of my protein and it’s gonna be a clean source of protein as well now that’s typically gonna cover me for my lunches when it comes to dinners I’m also gonna reflect and okay it looks like I haven’t been cooking so I gotta get back into the habit of doing that so I’ll probably hit the grocery store on a Monday I’ll pick up the usual stuff you can see a couple of clips of the types of foods that I like to get and it connects to cooking myself dinner about every two days because if I cook enough dinner for the one night it’ll probably last me for the second night and these dinners are typically stir fries filled with vegetables and lean sources of protein either ground turkey or chicken breast now the main goal with the chicken with the stir fries with all that is to get one gram of protein per pound of body weight if I’m noticing that I need to lose fat and build muscle my simultaneously there’s a good chance I wasn’t even hitting my one gram of protein per pound of body weight so now I gotta be a little bit more strict with it okay so when it comes to my training again I’m gonna be reflecting on what have I been doing for the past two to three weeks okay I really have not been on top of my workouts now this will typically happen to me around seasonal times such as Christmas but if I haven’t been training anything okay which days was I not training after that I need to get recommitted to my schedule okay I’m gonna workout Monday I’m gonna workout Wednesday and I’m gonna workout Friday now if I’m really getting serious with this then I might add in even a fourth day and I might do Monday Tuesday Thursday Friday Wednesday rest day so after I’ve got that covered I need to again refer back to what I’ve been doing the past two to three weeks what’s my intensity been like have I been dicking around on my phone and guys when I’m dicking around on my phone it’s for you guys that so I can build the brand complete the orders and stuff regardless it’s not acceptable in the gym so if I’ve been doing that I need to go come on we’re in the gym we’re supposed to be working out build the brand outside of those times so I really have to reflect on that what’s my pensive even like have I been strict on my rest periods have I really been challenging myself with you know intensity increases on my final set you know things like drop sets rest pauses force negatives half reps have I been doing that too no okay now we need to apply those into the routine as well now after I’ve done there was this is training for some of the work I’ve done the next question is okay what about my cardio have I been doing that no I’ve been getting like one maybe two of those cardio sessions every week now we need to add that to the schedule and I draw out my schedule I’ve got a really big whiteboard that you probably see it right there and what I do is when I’m really trying to stick with this I’ll draw what my exact routine is on there keep it up there forever and that’s pretty much the process once I have all that laid down pat and I’m consistent with it after like two or three weeks I’ve noticed guess what I have lost a lot of fat and built up a lot of muscle mass right there I’m pretty happy what the main problem was was I just didn’t have my routine I didn’t have the foundation laid and you know what I don’t really need to focus on doing an exact calorie surplus or an exact calorie deficit or my exact macros protein I do recommend that you keep track of because too many guys missed out by having my exact Regina and carbs and my facts I mean you know all that stuff I I’m not into that I like simplicity so that’s personally how I like to do it so there you guys go that concludes today’s video on how I personally like to in a very simplistic process build muscle and lose fat other than that guys if you made it this far in the video be sure to leave a comment let me know exactly what this is guess we brought him back so we can see if you guys made it to the end of the video and also so we can throw off everybody else in the comment section when they go why is everybody commenting white deer with gold nails if you guys enjoyed the video then be sure to smash that like button down below and also be sure to subscribe for weekly regular tips and nutrition tips that you will not want to miss thank you so much for joining me you can check this out for complete Fat destroyer strategy.