Building Muscle Mass AND Losing Fat Simultaneously - Bodybuilding Tips & Routines

So you wanna be big, ripped, & strong at the same time?

Right off the bat, lets make one thing clear: It is much easier to do an intense "mass building cycle" followed by a "cutting cycle" to get the results you are looking for...

But, there is a way that you can pack on mass & rip your muscles in one cycle, but its gonna take some extra work.

This is a no-hype fitness website - We use a team of well-established, world-renowned experts to compile this information, so our reputation is on the line and we give you the truth straight up.

No matter what anyone tells you, it is virtually impossible not to put on some fat when trying to build the most amount of muscle mass...

So, how is it that you can get big and lose fat at the same time?

Well, you have to strike a delicate balance and compromise. Basically, you have to agree to pack on a little less than the "maximum" amount of muscle, leaving room for your body to burn fat. And...you have to agree to not lose fat as fast as you would like, allowing your body to build muscle.

Either way, the end result will be big, ripped muscles in a fairly short time period, so its a pretty good deal...

Below, we have outlined a 3 Step Process you can follow, in the order given, to get that great body you are looking for:

STEP 1: Lay the Foundation

Building muscle and losing fat simultaneously is a combination of two different training styles...

The first step for you is to learn the basics behind training to lose fat / develop muscle tone, and training to build muscle mass.

We have written two important articles on each training style, so please take a minute to skim through each article, and then come back to this page:

--> Training to Lose Fat & Develop Muscle Tone

--> Training to Build Muscle Mass

Okay, now that you have skimmed through the above two training styles, you should go ahead and get the valuable reports we've prepared, yours free for a limited time...

The first report, "The 10 Hidden Keys to Rapidly Burning Stubborn Fat", gives you powerful guidelines for losing fat. The second report, "Insider Weight Lifting Tips for Fast, Maximum Results", gives you a great outline on how to properly lift weights for best results. As a bonus, you'll also get two additional reports for free...

STEP 2:  Learn How to Eat

This one's tricky...

See, when you're trying to build muscle mass, you basically go crazy on the calories, or precisely speaking, you aim for about 20 calories per pound of bodyweight.

Now, when you're trying to lose fat, you have to create a calorie deficiency in your body so your fat reserves can be burned off...

How do you combine these two things?

Well, this is by far the hardest step. What you need to do is calculate the "sweet spot" of calories that allows you to build muscle & still lose fat.

This is where the compromise comes in. You will need to sacrifice a little bit of muscle building to allow your body to burn fat for fuel.

Okay, the first thing you need to learn is how to eat to build muscle mass. Here are the step-by-step guidelines for eating to build maximum muscle:

1) Calculate the amount of total calories you need: To gain the most amount of muscle mass, you should be eating roughly 20 calories x Per lb. of Bodyweight.

So, if you weigh 200 lbs, you would need about 4000 calories (200 lbs x 20 calories = 4000 calories).

2) Calculate the amount of protein you need: Here's the formula - Your Bodyweight in lbs x 1.5 grams per protein - So, if you weight 200 lbs, you would need about 300 grams of protein per day (200 lbs x 1.5 grams = 300 grams)

Now, every gram of protein gives you about 4 calories, so in our example, 300 grams will give you about 1200 calories (300 grams x 4 calories = 1200 calories).

3) Calculate the amount of fat you need: Here's the formula - The total number of calories you need x 30% - So, in our example, we calculated above that a 200 lb person would need 4000 calories. About 30% of these calories should come from fat, which would be 1200 calories from fat (4000 calories x .3 = 1200 calories).

Each gram of fat gives you about 9 calories, so in this case, you would need about 133 grams of fat (1200 calories / 9 calories (per gram) = 133 grams).

4) Calculate the amount of carbohydrates you need: This one is easy - The difference between the total number of calories and your calories from protein and fat gives you what you need from carbs. So, in our example, you have gotten 1200 calories from protein, and 1200 calories from fat, for a total of 2400 calories. Since you need a total of 4000 calories, you would fill the gap with 1600 calories from carbohydrates (4000 total calories - 2400 calories (from fat & protein) = 1600 calories from carbs).

Each gram of carbohydrates gives you about 4 calories, so in this case, you would need about 400 grams of carbohydrates (1600 calories / 4 calories (per gram) = 400 grams).

Remember, all of the above guidelines are how to eat to purely build muscle...

If you're trying to lose fat, the above formulas and guidelines have to be modified, and here are the instructions for gaining muscle and getting ripped simultaneously:

1) You need to drop your ideal calories by 25% - So, if you weight 200 lbs, you would now only require 3000 calories (15 calories x Per lb. of bodyweight).

2) Your calories from protein would remain the same. Looking at the 200lb example, you should still get 1.5 grams per pound of bodyweight, which is equal to 1200 calories (Look at point number 2 above).

3) You would cut down the calories from fat to only 20% of your total calories.

For example, from the guidelines to build muscle mass, we determined that roughly 30% of your total calories should come from fat. However, to allow adequate fat loss, we would now drop the calories from fat to about 20%. - This means that for the 200lb guy, about 600 calories should come from fat (3000 total calories x .2 = 600 calories from fat)

4) The remaining calories should come from carbohydrates. Looking at our example, that would be a total of 1200 calories from carbs. (3000 total calories - 1200 calories from protein - 600 calories from fat = 1200 calories from carbs)

What you're doing with the above guidelines is sacrificing your total calories, calories from fat, and calories from carbohydrates to accomodate for fat burning. However, in this process, you're not getting enough calories to build the maximum amount of muscle, and thats where the compromise comes in.

Okay, now you're ready to move on to Step Number 3...

STEP 3: Start Training...

Training to get big and ripped at the same time is not much different from training to gain muscle mass.

You basically train the same way, with these important differences:

1) Regular addition of cardio. Depending on how long your weight lifting routine is, you would either do cardio after you lift, on off days, or both. Either way, you should not do cardio or lifting for atleast two days out of the week to allow for adequate recovery.

2) Less rest between sets. Jumping from set to set without much rest keeps your heart rate elevated and burns more calories.

3) Slightly higher repetitions. Doing more reps does burn more calories, especially when combined with taking less rest between sets.

4) Follow most of the principles in our exclusive free report, "The 10 Hidden Keys to Rapidly Burning Stubborn Fat". If you still haven't gotten this powerful report, what are you waiting for?

5) Take some caffeine or high quality green tea extract before your workout. Caffeine and/or green tea extract helps to raise your metabolism and release stubborn fat cells to be used up for energy.

Given the above guidelines, here are the routines that you can follow to build muscle and get ripped at the same time.

Important Note: Keep in mind that you are sacrificing a little bit of muscle gain to accomodate for fat loss, which is okay. And...you need to apply the above 5 training principles to the routines listed below:

Static Contraction & Power Factor Training by Pete Sisco
Are you looking for the ultimate shortcut to build muscle? Look no further, this training system has been called "revolutionary" by some of the biggest names in the fitness industry. There is absolutely nothing like this system. You literally workout for a "few minutes" under "high intensity" to shock your body into muscle growth.

Gaining Muscle While Losing Fat...
Losing fat and gaining muscle, a dream made possible. Click above for the complete weight lifting routine and training article.

Effective Mass Building and Muscle Toning Routine...
The wish of many people is to have a mass building and muscle toning weight lifting routine that can help achieve both goals simultaneously. Unfortunately, for most who've been training for any amount of time, training with this goal in mind...

Periodization: Variable Repetition Weight Lifting Routines
The following weight lifting routine utilizes periodization to yield fast muscle & strength gain, as well as increased definition. Variable repetition training is unlike any other method you've ever seen...