Nov '25 • Diet
How do you build muscle but lose body fat?
This is one of the most researched things in the fitness world, yet no one has the silver bullet still.
Here's my take on it...
Train a lot, lift consistently, and move often.
High protein + healthy fats + lower carbs — and putting most of the carbs before training.
Here’s why it works:
1. It keeps insulin lower
When insulin is high, the body basically locks stored fat away.
On the other hand, lowering carbs (especially the random snacks and sugar) helps your body switch into fat-burning mode.
2. Protein keeps you full and protects muscle
If you’re lifting, protein isn’t just important—it’s essential. It helps recovery, keeps cravings down, and supports lean muscle growth.
3. Healthy fats = stable energy
Foods like avocado, eggs, olive oil, nuts, fatty fish, etc., give you long-lasting energy without the blood sugar rollercoaster.
4. Timing carbs before your workout boosts performance
A small amount of carbs 60–180 minutes before training helps, It’s like fuelling the gas tank before the drive, instead of after.
Rough structure:
- Morning: high protein + fats (low carbs)
- Before workout: protein + carbs (fruit, sweet potato, oats, rice)
- After workout: protein
- Evening: protein + veg + fats
Simple. No crazy meal frequency. No constant snacking.
Optional bonus:
Keeping your eating window to 8–10 hours can help even more with energy, hunger, and fat loss.
Final takeaway:
Don't think of this as a diet, think of it as a strategy to get, and stay lean.
What part of nutrition do you struggle with the most?
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How do you build muscle but lose body fat?
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