How To Build Muscle and Lose Fat at the Same Time
This article is the first of an 8-part series! This is the first email that I sent out to all of my most recent Transformation Challenge Participants. Click the link if you want to learn more about it or participate in the next one. You can get paid big cash to get in shape.
This transformation is absolutely insane! Prior to this challenge, Michael took his fitness and nutrition very seriously but as you can see, there is always room for improvement.
So how did he do it?
Michael lifted 5 days per week following the aesthetics plan on my app. He walked 15,000-20,000 steps every day. He ate MORE. That’s right he ate more food. Michael increased his daily caloric intake to about 3,000 calories by increasing his protein and carbs. Is eating this much the answer for everyone? Absolutely not but eating adequate amounts of protein and carbs definitely is. To learn more about how to transform yoursled, continue reading this email series or reach out to me directly for personalized help.
Since every participant is on the app, everyone has workouts designed for success in the gym. These workouts will be the driving force behind change, but I will take deep dives into common nutrition topics to help you outside of the gym.
Week 1 we’re talking about "How to Build Muscle and Lost Fat at the Same Time." I know everyone isn't looking to do a body recomposition, but I promise the video has valuable information, and you will learn something from it. I first watched this video over 3 years ago and have used the car analogy when discussing training and nutrition ever since. It is one of my favorite takeaways, and it is at 4:40 in the video if you want to skip ahead to that specifically.
While the narrator of the video (Jeff Nippard) gets into the weeds a little bit, talks fast, and promotes his book, the main talking points of the video are the 5 below, and they start at 4:20. The entire last minute of the video is a sales pitch so you can skip that part. Baiscally watch from 4:20 to 9:50. All I’m asking is for 5 minutes of your time! Anyways….
Main Talking Points
Recognize that training is the driving force
Decide on a primary goal (build muscle or lose fat)
Center Calories around maintenance
Set up macro targets (start with protein)
Pay attention to details (sleep, supplements, nutrition)
Like I said above, it doesn’t matter if your goal is to lose fat or build muscle, this video has valuable info in it and I wouldn’t be sending it to you if I didn’t agree. I encourage you to watch it and take one actionable item from the video that you can start practicing today.
Supplements
Since the above video briefly mentioned supplements, here are my favorites. I will go into these in more detail in a future email but for now, this is what and why I take it. Shop the links below.
Whey Protein - To hit my daily protein goal. Give my muscles the nutrients they need post-workout. Mint Chocolate Cookie is my favorite. I drink this 5 days week, after every workout.
Creatine - Enhance athletic performance and recovery. I drink this 5 days a week, mixed in with my protein shake.
Daily Nutrient Pack - Strong immune system. I never get sick because of this! Keeps your body operating efficiently.
Leading By Example
Here is an example of how I take my progress photos. Try to take the pictures in the same lighting with the same background every week so you can notice changes easily. I never ask you to do something I don't do myself. Leading by example is a core value of mine so everything I lay out and ask of you, I am doing as well.
Thank you for trusting me as your coach and I am beyond excited to see the transformation everyone makes! Please reach out with any questions at any time
Paul Rabic