If decades of bodybuilding bro-science have taught us anything, it is this: you cannot build muscle and lose body fat at the same time. To gain muscle, you need a calorie surplus – consuming more calories than you burn daily. Actively losing body fat requires a calorie deficit. The food maths alone doesn’t add up. And that doesn’t even account for the energy you need to hit the weights. It’s impossible.
Except that it is possible, with the right eating plan and workout. Building muscle while dropping fat is called body recomposition. To pull it off, you’ll need to work through a routine that lets you gradually lift heavier weights. This idea, called progressive overload, will push your body to add new muscle tissue. You’ll also need to maintain a calorie deficit to reduce fat: that means eating 200 to 300 fewer calories than you burn daily.