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► THE BODY TRANSFORMATION BLUEPRINT Science-based muscle building and fat loss system: http://www.BodyTransformationTruth.com ► REALSCIENCE ATHLETICS No B.S, premium quality supplements you can trust: http://www.RealScienceAthletics.com CONNECT WITH ME Blog: http://www.SeanNal.com Instagram: https://www.instagram.com/Sean_Nalewanyj/ Facebook: https://www.facebook.com/SeanNalewanyjOfficial GET YOUR FREE CUSTOM MEAL PLAN http://www.SeanNal.com/free-meal-plan.php TAKE MY ONLINE FITNESS QUIZ http://www.SeanNal.com/quiz-questions.php -------------------------------------------------------------------------------- Macronutrient Calculator: http://www.SeanNal.com/tools/bodybuilding-macronutrient-calculator.html Fitness Supplementation Guide: http://www.SeanNal.com/SupplementGuide.pdf -------------------------------------------------------------------------------- Video Summary: How To Build Muscle And Lose Fat Fast (8-Step Quick-Start Guide) http://www.SeanNal.com/articles/training/muscle-building-fat-loss-guide.php There are many smaller details that go into planning out a complete muscle building program and fat loss routine, but in this 8 step quick start guide I provide the foundational principles you'll need to know. If you're trying to figure out how to build muscle and lose fat as effectively as possible, make sure to follow these 8 steps first and foremost... #1 - First off, select your primary goal, whether it to be to gain muscle or burn fat. Most people will not be able to do build muscle and lose fat simultaneously, so you need to focus on one at a time. #2 - Determine your daily calorie needs. For a muscle building diet, you'll want to create a 15-20% calorie surplus, and for a fat loss diet, you'll want a 15-20% calorie deficit. #3 - Find your daily macronutrient needs for protein, carbohydrates and fats. You can automate steps #2 and #3 by using my free meal plan calculator with the link below. #4 - Base your bodybuilding diet or fat loss meal plan around the proper food sources. If you want to know what to eat to gain muscle and lose fat, the answer is lean/high quality protein, minimally refined carbohydrates and healthy fats. Check out the text version of this article using the link above to find an actual list of foods that fall into each category. #5 - Your bodybuilding program should include 3-5 total weight training workouts per week hitting each muscle directly 1-2 times per week. Base your workouts around free weight compound exercises for low to moderate reps. (This applies to a fat burning workout as well) #6 - Include 2-4 cardio sessions per week performed 8 hours away from weight training workouts or on your off days from the gym to keep your conditioning up and to stimulate fat loss. #7 - If desired, you can include some basic bodybuilding and fitness supplements in your program to help you build muscle and lose fat at a slightly faster rate. Check out my free fitness supplement guide using the link below to get all of my recommendations. #8 - Track your progress as you move forward and adjust your calorie intake accordingly. If you're aiming to gain muscle and you've stalled, add 150 calories to your muscle building diet. If you're aiming to lose fat and you've stalled, decrease your intake by 150 calories or add in some extra cardio. I hope you found this muscle building and fat loss quick start guide helpful. If you're trying to build muscle and lose fat with maximum effectiveness, these 8 steps are the most foundational principles you need to know.
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