How to Lose Weight and gain Muscle at the same time?

The Process of losing fat and gaining muscle simultaneously is known as Body Recompositioning. This post is not about body recomposition; this is about how to recompose your body practically.

How to do it?

To recompose, you have to find your Maintenance calories (I'll show you below how to find it ), and you have to cut down 300-400 calories from your maintenance calories, and the result is your Daily calorie. You have to customize your diet (daily calories) with adequate protein according to your body’s requirement (I don’t know what to find, no worries, I will tell you). Then workout routine consists of HIIT (High-Intensity Interval Training) and .iResistance train.

Remember, your diet contributes more towards your goal than a workout. So, follow the diet properly.

This way of gaining muscle is ideal for Endomorph and Mesomorphs.

Finding maintenance calories.

To find maintenance calories, you can simply use this tool, fill out your details, and find your maintenance calories.

After finding it out, cut down 300-400 calories for weight loss. This kind of diet is called a caloric deficit diet.

Finding Protein requirements for your body?

To lose fat and gain muscle at the same time, you have to be in a caloric deficit for fat loss and fulfill your protein requirements for muscle gain. We can find our body’s requirements by adding 100 to your body weight or multiplying your body weight by 2.205.

For example; my weight is 80kg

my Protein requirement is 80+100=180 grams (or) 80×2.205=176.4 grams.

How to customize your own diet plan?

Customizing a diet is a little bit frustrating, but trust me, it saves you a lot of money. Every fitness trainers customize their client's diet plan this way. I’ll show you how to do it, before that;

REMEMBER:

1 gram of protein = 4 calories.
1 gram of carbohydrate = 4 calories
1 gram of fat = 9 calories.

now I’ll show you how to create your own diet plan:

example diet plan:

my maintenance calories: 1800 calories
calories deficit: 1400 calories
my protein requirement: 180 grams, i.e., 720 calories.

The remaining 680 calories should be filled out by carbs and fats

Let’s create a diet chart:

I eat both veg and non-veg now I can pick what I like the most to eat. I am working from home, so I can only eat 4 meals a day, and if you can eat 4-5 meals a day, you have to plan accordingly.

1st meal: 3 egg whites and one whole egg omelet, 100grams of Black beans, 1 cup of oats, and milk. It contains 320 calories.
2nd meal: Brown rice 100 grams, Dal 1cup, and chicken 120 grams. It contains 494 calories.
Chicken sandwich + coffee. 3rd meal: Have your snacks limit up to 100cal. It contains around 290 calories.
Last meal: Vegetable salad, 2 whole wheat chappathi, protein shake. It contains around 320 calories.
Totally 1410 calories. To get faster results, you have to avoid simple carbs like maida, sugar, salt, white rice, etc.; and fulfill your protein requirements which are quite expensive. This way, you can customize your diet plan easily.
To Boost the effect of this diet, including any physical activity like HIIT, Running, Sports, Cycling, etc.;

Follow this for 60 days and enjoy the results. I hope it is useful for you and share what you have learned.