How to Build Muscle and Lose Fat: Effective Tips for Fast Results

As a trainer and coach working with high-level athletes, bodybuilders, and members of the entertainment industry, I’m often tasked with designing programs that build muscle while burning fat. This is no easy feat; the body resists making dramatic changes in multiple directions at once.

In most cases, it either prefers to burn fat (often at the expense of some lean tissue) or build new muscle in a high-calorie surplus, which typically comes with added fat. That’s why simultaneously building muscle and losing fat is considered such a difficult process.

Difficult, yes. Impossible? Absolutely not. After years of experimenting with different diet structures and supplementation protocols, I’ve developed a body recomposition program that consistently delivers impressive results across a wide range of clients. While the finer details of diet and supplementation always need to be tailored to individual needs, the foundation of the strategy remains the same, and it works.

Building muscle while losing fat is a challenging endeavor, which is why I recommend the following supplements to assist in accelerating the process. Once a solid training program and nutritional regimen are in place, supplements can then be used to ensure your body is performing at its peak.

• MCT OIL: This is a special form of fat that is rapidly turned into energy that your body can effectively use to fuel workouts, without turning to more carbohydrates. MCT oil has also been shown to boost metabolism and encourage the body to use fat more efficiently as energy.

• AMINOCORE: Loaded with over 8 grams of the highest quality BCAAs per serving, AMINOCORE can help build more lean muscle when on a reduced-calorie/carb diet. BCAAs have been shown to improve recovery, augment protein synthesis, reduce protein breakdown, increase energy while training, and enhance the post-workout testosterone/cortisol ratio.

• IMPACT IGNITER XTREME: No pre-workout on the market will help increase your energy, drive, and focus more than this product. While it can sometimes be challenging to get in an intense workout when on a strict diet, this will never be an issue after taking a serving of IMPACT IGNITER.

• LEUCINE: Taking just 5 grams of leucine immediately after training can greatly enhance one’s ability to build muscle, as this amazing amino acid is responsible for turning on the vital “m-TOR” pathway, which ignites hypertrophy.

• CVOL: This is essential because it helps foster many vital facets of recovery after intense training. The combination of advanced ingredients in CVOL has been shown in many research studies to be optimal for maximizing muscular repair and recuperation, as well as protecting/increasing androgen receptors on muscle cells.

• VITASTACK: The most comprehensive vitamin/mineral/antioxidant blend in the industry, which will make sure all of your body’s micronutrient needs are met during intense training/dieting phases.

• LIGHTS OUT SLEEP: Designed so that hard-working athletes can fall into a state of deep relaxation at night, allowing them to not only fall asleep more quickly, but also sleep more deeply (aka “effective sleep”) and for longer periods – the result being a more favorable hormonal profile (increased testosterone/GH and reduced cortisol), more efficient muscular and systemic recovery, and enhanced alertness and performance the next day.

1. Eat smaller, more frequent meals every 2-3 walking hours. For most people, 5–7 meals per day provides an effective rhythm to support energy, recovery, and body composition goals.

2. Consume approximately 1 to 1.5 grams of protein per lb. of body weight each day. Spread the total amount of protein evenly amongst meals.

3. The highest calorie feedings (and the only ones containing carbohydrates) will be at breakfast and the post-workout meal.

4. Meals without carbohydrates should focus on lean protein, healthy fats, primarily from essential fatty acid sources, and a variety of vegetables.

Whey protein isolate should be used as a protein source in the post-training meal.

The list below includes some of the best foods to utilize when the goal is to gain muscle and lose body fat simultaneously. None of these foods is required, but only meant as viable options for such a plan. It’s best to include variety in your food choices, as this ensures a broader pool of amino acids, vitamins, minerals, antioxidants, and fiber, supporting both improved results and overall health.

When it comes to transforming your body, protein intake is the single most important factor to get right. If you’re wondering how much protein you need to build muscle and lose fat, the answer starts with choosing the highest-quality sources. Protein not only fuels muscle growth and recovery, but also keeps you fuller for longer, making fat loss more manageable. Below are some of the best protein-rich foods to include in your diet for maximum results.

• 93%-98% ground lean beef,

• 93%-99% ground lean turkey,

• turkey breast,

• chicken breast,

• lean cuts of steak,

• egg whites,

• game meats,

• white fish, salmon, tuna fish,

• non-fat cottage cheese,

• casein and whey protein powders.

Carbohydrates are the body’s primary fuel source, and the right choices can make or break your progress. When you’re in a calorie deficit, carbs become even more critical - they provide the energy to train hard, preserve muscle, and recover effectively while your body burns fat. Below are some of the most effective carbohydrate options to keep your performance high and results consistent.

• brown rice,

• white rice,

• sweet potato,

• white potato,

• whole grain bread,

• oatmeal,

• cream of wheat,

• quinoa,

• rice cakes,

• pasta,

• engineered carb powder,

• and all fruits.

Vegetables are an essential part of any plan to build muscle and lose fat. Packed with fiber, vitamins, and minerals, they support digestion, recovery, and overall health while keeping calories low, making it easier to stay in a calorie deficit without feeling deprived. All green and colorful varieties should be a staple in your daily meals for maximum results.

Dietary fats play a vital role in optimizing hormone production, supporting brain function, and fueling performance. Even when aiming for a calorie deficit, the right fats help preserve muscle, regulate energy levels, and keep hunger under control. Adding these nutrient-dense sources to your diet ensures better balance, recovery, and long-term results.

• walnuts,

• peanuts,

• almonds,

• cashews,

• avocado,

• cheddar cheese,

• olive oil,

• fish oil,

• flax oil,

• coconut oil,

• MCT oil,

• nut butters.

Below I have laid out what might be a typical (diet) day for a 200 lb. male, who is reasonably lean, and wishing to gain more muscle while continually decreasing overall body fat. While the macronutrients, and thus calories, need to be adjusted according to your own weight and current physical conditioning, this can still be used as a base to work from in formulating your own dieting/eating strategy.

• **1-2 scoops AMINOCORE upon awakening

Below I have laid out what might be a typical (diet) day for a 130 lb. female, who is reasonably lean, and wishing to gain more muscle while continually decreasing overall body fat. While the macronutrients, and thus calories, need to be adjusted according to your own weight and current physical conditioning, this can still be used as a base to work from in formulating your own dieting/eating strategy.

• **1-2 scoops AMINOCORE upon awakening

Note: If feeling hungry, snack on HEXAPRO Chocolate Protein Bars, which will not only keep you satiated but will also help ward off sweet cravings and supply extra anabolic proteins to the diet. 

When it comes to truly transforming your physique, resistance training and strength training are non-negotiable components of any serious plan. These types of training force your muscles to adapt through increased tension and progressive overload—critical mechanisms for both building muscle and preserving lean tissue while in a calorie deficit.

A cornerstone of effective resistance training is the overload principle: consistently challenge your body with slightly heavier weights, more reps, or more sets over time. This principle underpins real progression in strength, endurance, and muscle size—no guesswork, just disciplined gains.

To shock your muscles into new growth, incorporating techniques like German Volume Training, 10 brutal sets of 10 reps of one core lift, is a proven strategy to shatter plateaus and trigger massive adaptation. Dive deeper into this all-or-nothing approach in the detailed Allmax breakdown of German Volume Training.

Ready for targeted, lower-body domination? Check out Leg Focused Workout Split, where classic resistance training staples, like squats and walking lunges, are presented as powerful tools for developing strength, stability, and mass throughout the lower body.

1. Ruiz-Castellano, C., Espinar, S., Contreras, C., Mata, F., Aragon, A. A., & Martínez-Sanz, J. M. (2021). Achieving an optimal fat loss phase in resistance-trained athletes: A narrative review. Nutrients, 13(9), 3255.
2. McCarthy, D., & Berg, A. (2021). Weight loss strategies and the risk of skeletal muscle mass loss. Nutrients, 13(7), 2473.