To lose bodyfat at a brisk pace, one must run a fairly significant caloric deficit. OTOH, to gain muscle mass at a brisk pace, one must run a significant caloric surplus. Since it’s not possible to run both a caloric deficit AND a caloric surplus at the same time, one cannot simultaneously quickly lose bodyfat AND quickly gain muscle mass (without juicing, that is).
However, it is possible to do both at the same time, if you’re OK with both processes occurring s-l-o-w-l-y. So before anyone can offer advice, you must decide which of these mutually exclusive goals you’d like to achieve:
- Lose fat as quickly as reasonably possible;
- Gain muscle as quickly as reasonably possible; or
- Simultaneously lose fat slowly while gaining muscle slowly (ie, a body-recomposition program).
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I understand the calories in/out surplus/above man. Im attempting to loose fat and the issue is recovery with heavy lifting. If i run a program where i squat 3 days a week it takes a toll. Just trying to get a little input on if someones had this issue as well and if so how did they program lifting to better fit the problem. I hope i cleared up what im getting at. Lifting when i was younger i was able to lift different and recovery was easier so doing a SS type routine was better.