Basic knowledge
Foremost, it’s necessary to engage in strength training, as the body won’t be prompted to build muscles without stimulus. To efficiently build muscles, it’s primarily important to consume enough protein. Additionally, the need for fat should be met, and carbohydrates are then introduced to meet the desired calorie intake.
Daily intake:
– Proteins: ≈1.5g x body weight (in kg)
– Fats: ≈0.8g x body weight (in kg)
– Carbohydrates: fill up to reach calories
Additional information
Don’t consume too many proteins
It’s critical to understand that even with good strength training, the body can only naturally build muscles in small increments. Therefore, it doesn’t make sense to consume too much protein, as the body will store the excess in glycogen or even fat stores. That’s why I’m not a fan of training with bulking and cutting phases. All the surplus during the bulking phase, even if it’s proteins, will ultimately turn into fat, and there’s no way for the body to convert fat back into protein.
Loosing fat while getting muscles
If the goal is to lose fat while simultaneously building some muscle, the diet needs to be in a calorie deficit, which is achieved not by reducing protein intake but by reducing carbohydrate intake. This deficit must be significant enough to deplete glycogen stores because only then does the body start burning the fat reserves. It’s important to always provide a stimulus for muscle growth through strength training so that the body doesn’t start breaking down muscles instead of fat.