How to Lose Body Fat AND Gain Muscle at the Same Time (2023 Science Based)

I work out one day eat high protein recover for three days fast 36 hours eat breakfast work out repeat am 69 losing fat gaining muscle

I think the fitness level of the subjects is imperative to inferring anything from this study. We already know, for example , overweight people and those begging or returning to training are negligibly affected by caloric deficit regarding hypertrophy. This means the study only infers what Thomas is saying if the subjects are well trained frequent gym goers. Otherwise it can be easily explained away

I lost 2.5lbs fat and gained 1.5lbs muscle in my last recomp, confirmed by DEXA scans

Just found this, been on OMAD for about 9 months. How do I do intermittent fasting and lift weights build muscle? Should I move to two meals a day?

You used roids before, your reddish upper chest skin sold you 😅

After looking at the numbers, I'm a little confused. Within the bodybuilding community, the advice always has been if trying to build muscle get at least 1g/lb of bodyweight of protein with some advocating 1.5g or even 2.0g of protein per lb of bodyweight. The recommendation here is a range of 0.7g - 1.1g of protein per lb of bodyweight. I'm curious why weightlifters have always had trouble maintaining muscle while losing fat if such a lesser amount is supposed to enable one to even build muscle while losing fat. Seems like natural bodybuilders would have never had much trouble at all building muscle while losing fat if such a modest amount of protein is needed. Something doesn't add up.

Alright guys im 190lbs and around 20% bf im gonna try to lose 2lbs a week and eat atleast 0.8 grams of protein

So how much protein do I need, is it 0.8 grams per bodyweight or lean mass? Pls I need know

Does muscle weigh more than fat

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I’ve had periods where the scale stayed exactly the same or went UP when my waist circumference went down, pants were looser and I visibly lost fat (not just water). The body isn’t a simple enclosed machine - I can’t believe people still think calories in/calories out is the whole story

I use green pea protein and brown rice protein. Whey bloats me and actually bloats a lot of people due to concentrated milk causing low grade chronic inflammation. Goes for Greek Yogurt also.

Green Pea and Brown Rice prorein combined has a near identical Amino Acid profile to Whey.

Is it reasonable to assume that the 0.8, 1.6 and 2.4g of protein per kg of body weight is in fact LEAN BODY MASS as opposed to actual body weight?

What macro percentage woukd gou recommend to build muscle on keto?

I had 2 DEXA scans 6 months apart. Lost 19lbs of body fat and gained 4.1lbs of muscle!! Focused on protein and a calorie deficit.

What would be the appropriate macros when doing this? How to adjust the carbs and fats?

Two general questions...
1) When using a calorie counting app to lose weight, should you deduct calories burned or just keep your calories in a deficit regardless of calories burned?

2) Is it counterintuitive to take a fiber supplement when taking protein supplements? Will the fiber block the uptake of the protein?

Hey Thomas and thank you for your work! I actually started my keto journey from one of your videos. As for this video, I would like to connect it to one of your previous videos, where you advised for the muscle growth it could be wise to aggregate calories count for the whole week and ensure that the overall calorie surplus is around 5%, but it could be helpful to have about 20% surplus 5 days and really aggressive deficit for the other 2 days combined with intermittent fasting. In the light of the research mentioned in this video, what do you think would be the wisest thing to do?

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I’ll let you know how i make out!

Thomas how much do you weight and what is your height and body fat percentage?

The problem with eating high protein is it's horrible for longevity. The study of longevity in "blue areas" show that people that live in blue zones live longer and they eat high carb low protein, 40gms or less. I've lost over 100lbs eating a balanced diet. I workout for surfing and my weight is very important to me more than the way I look. I eat 2000 calories a day or less. Workout 3 to 4 times a week for and hour and half to 2 hours. Mix in a lil cardio to warm up, and then I go down the line of Nautilus Equipment and I feel great at 50.

SO I am 12 weeks into a recomp phase having great success doing exactly this. Here are my numbers and program.
49 Years old (turning 50 in 2 weeks), retired army guy. No TRT/HRT or supplementation beyond creatine and protein.
My workout program: lifting 2-3 times/week (full body lifts averaging about 30 sets each); Brazilian jiujitsu 3-5 time/week; and an occasional 5k run maybe every other week.
My diet: estimated 500-800 calorie daily deficit ( I don't count really, just estimating) using 16/8 intermittent fasting 4-5 days/week (I don't go to jiujitsu fasted and sometime I go in the morning, so those days are non fasting days - I need fuel for the intensity). Supplementing diet with 100 grams of protein via shakes every day - estimating about 1 g/lb.

Results over 12 weeks:
Starting stats: 5'10", 179 lb, 20% body fat (measured by three-site skinfold caliper). Fat weight: 35.5 lb, lean mass: 143.5 lb
After 12 weeks: still 5'10", 175.5 lb (loss of 3.5 lb). 12.3% body fat (loss of 7.7% fat). Fat weight: 21.5 lb (loss of 14 lb), lean mass: 154 lb (gain of 10.5 lb).
The numbers don't lie. I gained over 10 lb of muscle while losing 14 lb of fat in 12 weeks at 50 years old.
It not only CAN be done, it isn't really that hard. Although my workouts are very intense.
I also take joint supplements and tumeric for inflammation. At my age with this intensity, joints need support.
I hope this inspires someone.

It's really not about thermodynamics with calorie intake. When you burn 🔥 fat your burning stored fuel. If you're 100lbs overweight you have about 370,000 calories at your disposal or 400 McDonald's 1/4 pounders.

hello, i have been so confused about how many calories i am burning in a day, considering i am 18years old 5'10, 172lbs, walking 10ksteps/day and doing a 1h30 gym workout, how much will I be approximately burning in a day ? thanks in advance :)

I've been saying this for years. Your body is an amazingly adaptive survival machine. If you are in a caloric deficit but still taxing your muscles, your body will realize it needs muscle to meet demands more than it needs fat, so it will burn fat stores to help fuel muscle retention and even growth, even in a caloric deficit (as long as the raw materials, i.e. protein, are there). The stored fat becomes the source to make up for the deficit in caloric intake JUST LIKE IT IS SUPPOSED TO! (Never forget that your body stores fat as a source of emergency fuel for use when intake is low). I have had great success with body recomp phases where weight has stayed the same over months but fat has melted off while building muscle because I undersand this principle.

Also look at 80% of recruits in the armed forces, going into basic training/boot. Over weight and in two-three months they’re completely transformed.

Figured this out myself, lost 40-50 pounds and am getting nice gains at the same time. I make sure my protein is high and eat good raw foods only (occasional whey shake)

Big steroid cycle with trenbolone sandwich and hgh… yes 😋😉😂

Your muscle build is not normal without the help of juice ..u agree with that rite

camera out of focus on this one

Great video, but should the amount of protein per kg be based on total bodyweight or lean bodyweight? If someone is a very average 30% bodyfat, this distinction would make a significant difference.

I am 68 years old. For the past 7 weeks, I have been fasting for usually 23 hours a day. I started out at about 275 pounds. I am working away from home, and have worked out at planet fitness. Not as consistently as I would like, but from 3 to 6 days a week. I am lifting heavy. I don't have a scale, but I have lost almost 3 inches on my waist, judging by belt holes. I was doing 8 sets of benchrest with 185 pounds, now I am doing them with 215 pounds. I have fasted for 5 days per week, slacking off on the weekends, usually eating 2 big meals, and dirinking a few beers. I have occasionally had breakfast during the week. I have eaten just ribeyes most of the time, but sometimes get some dairy, eggs, avocado, onions, broccoli sprouts, and even a potato or two. But, I feel better when I just eat the ribeye. It is thursday, and I am going to cheat for a change. I am going to eat a big ribeye, a double whopper, and a few beers. I am going to try a 48 to 84 hour fast after that! I have probably lost about half the weight I need to loose. Wish me luck! I'm on a roll! Not a jelly one!

Sunwarrior proetin has stevia. I am leery of Stevia because it could harm the gut over time (that's what I see online quite often).

Eat a proper human diet. C'mon stop putting this crap out. All you need is red meat and water and you will be a beast. Calories mean nothing and veggies are poisonous.

But if I’m on keto, how am I supposed to eat that much protein? I thought if you have too much protein it will bring you out of ketosis? I am 153lbs trying to drop another 10lbs. I’m trying to consume 1550 cals a day. I’d appreciate any of advice. I’m in a body fat loss competition. I’m only eating about 90 g of protein right now.

Didn't Thomas say protein powder pumps insulin bc it is milled into powder...better to avoid these? Love this guy doctor deLauer

That’s great news

Testosterone enthate 250mg M/F , and ANAVAR works just fine. Tren also lol

Very interesting and useful information. It seems to show that there isn't much of any good reason to load up on more than 1.6 grams per kg of body weight, which is still alot. I am around 79 kg, so that puts me at 126 grams of protein per day. If trying to keep or build lean muscle mass while losing fat, eating 0.8 grams/kg would be insufficient, and for me that would be only 63 grams of protein per day. Obviously that's a big difference. 63 grams is easy for me to get in 2 meals. 126 grams takes some work and planning for me to get in 2 meals per day. It would be very beneficial to find what is the lowest point where the benefits really become significant. As we age it is extremely important we maintain as much muscle mass as possible, but it is also beneficial to keep your eating window reasonable and our total calorie intake as low as required to maintain optimal health. It would be outstanding to see a study that tested 1.0 g/kg, 1.2 g/kg, and 1.4 g/kg, to see if it's possible to find that "sweet spot", or at least a range that would work best for the majority of people.

Eating 2.6gr of protein per kg on a plant based diet is HARD.. that´s a LOT of food🤣

The more i study about this, the more it shows that calories are bs

Thomas your biceps look really smooth and rounded , are you using synthol ,,just asking

TOR good in reality for cell body less in signal your survival remain insuline resistant to build lean muscle.

What is that exercise band you are using (for rows) in these video?

I train EXTREMELY hard while staying around a 20% caloric deficit, and I’m so shredded.

So I got the Organifi Red Juice, and for me it has a heavy beet taste. I am simply going to add a little lemon juice to effect this. Great stuff though!

This is the single most to-the-point video I've seen on this question.

So interesting. Much needed research to show this as other trainers have made claims without no real studies.