There are dozens of ways to make gains and burn fat… but here are some key factors that you must implement on your road to success…
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🔹 You can, eat 2000 extra calories over your maintenance level and gain tons of muscle mass, but most people will pick up a lot of fat in the process.
This would be counterproductive to the max!!!
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The best route is to stay in a calorie surplus to make the process easier and you’ll keep your lean body while making gains at the same time
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You want to do this with fat loss as well. Take small short steps towards your goal and don’t starve yourself.
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For both processes, patience is Key.
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Many protein recommendations for fat loss can come across as a bit high, however studies have shown that eating more protein rich food can increase your satiety and help defeat hunger while in a calorie deficit. Everyone is different and 2.7g protein per kg is not for everyone of course, but that is the UPPER limit from in a study for male endurance athletes. For female athletes, the protein range was between 1.4–1.7 g/kg bodyweight.
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Resource:
https://www.ncbi.nlm.nih.gov/pubmed/30779631
musclehacking.org 