Build Lean Muscles And Cut Body Fat All At Once! Is It Possible?

build lean muscle cut body fat

Is it possible to build lean muscles and cut body fat at the same time?

Or do I have to do the classic bulking and cutting cycles to get the results I want?

These are two questions a lot of guys and girls are asking when they want to build lean muscles and shred off body fat.

In this article, we are going to give you the answer, and how you too can build lean muscles and cut body fat all at once.

So let’s get started.

How To Build Lean Muscles And Cut Body Fat All At Once

First of all, if you have no issues gaining a layer of body fat around the holidays, I do not recommend you to go on an extreme bulking diet. But if you are a true ectomorph, a skinny person who cannot gain weight, you should go on a strict bulking diet, eating whatever you want to eat.

For the rest of us when you want to build lean muscles and cut body fat at the same time, you should aim to eat between 500 and 100 calories above your daily calorie requirements. These must be spread out on all your meals to keep things in balance.

What To Eat

what to eat

As we already mentioned, make sure to keep your calorie intake around 500 to 1000 calories above your daily requirements. If you feel you are starting to build up body fat, you should cut some of the calories you are having.


Make sure to get plenty of proteins. Get them from sources such as eggs, fish, chicken, and lean meat. Keep your protein between 30 and 40 grams in each of your meals.

If you find that difficult, then get a protein supplement to make it easier.


Unless you are doing a keto diet, it is essential that you keep your fat intake relatively low. Make sure you are getting your fat from sources such as avocado, fish, nuts, and vegetables. However, it is ok to get some animal fat from red meat a couple of times during the week as well.


When I want to build muscles and cut body fat at the same time, I pay close attention to your intake of carbohydrates. I am not avoiding them entirely because some of them are a good source of energy.

First, get most of your carbohydrates at the beginning of the day. It means to get them for breakfast in the form of berries, fruit, and oatmeal.

Later during the day, you can have some potatoes or rice to prepare yourself for your workout coming up then during the day.

In the evening I recommend you to stick to vegetables and meat, nothing else. That way you will not have any extra carbohydrates that will be stored as body fat during the night.

Instead, you will be burning body fat and still feel full and satisfied.

How To Train

One thing is how to eat when you want to build lean muscles and cut body fat at the same time. Another issue is how to train.

To build lean muscles and cut body fat, I recommend you to do a split routine where you train different muscle groups on different days. Doing so and you will be able to target your muscles harder and still give them plenty of rest.

I also recommend you to go relatively heavy on the weights, meaning keeping a rep range between 12 and six reps and with four sets of each exercise.

To avoid any body fat build up and to get rid of fat you have stored on your body; I highly recommend you to do between 20 and 30 minutes of cardio after your weight lifting session. It is essential you do it after and not before.

After all, you don’t wanna waste your energy on cardio when you can use it on building lean muscles.

Pro Tip!

What I recommend you to do, after your weight lifting and before your cardio session, is to get a protein shake so that you can start your muscle recovery. Drink it slowly while you are on the treadmill so you will not end up vomiting.

Supplements That Will Make It Easier To Build Lean Muscles And Cut Body Fat

Supplements for lean muscles

Supplements are not the overall solution but can be a great help to improve your fat burn and give you faster results.

For Women

For women, who want to add some extra muscles, and cut body fat without looking for muscular bulky, I recommend a supplement like PhenQ. It is a 5 in 1 fat burner, that can help you suppress your appetite, improve fat burn, and to raise your metabolism.

For Men

Men can benefit a lot from using PhenQ as well, but if you are more serious about your muscle building you need a different approach. Here I advise you to use a supplement like HGH X2 from Crazybulk.

It mimics the effects of Human Growth Hormone, and can expertly help you build lean muscles and cut body fat all at ones. You can find more information about it at this link

For Keto Dieters

If you are into keto dieting and you are using this approach to build lean muscles and cut body fat, it will be all about staying in ketosis as much as possible. To do so, you can use a supplement like Pure Fit Keto. It contains BHB salts that will make your keto diet easier.

Final Word How To Build Lean Muscles And Cut Body Fat All At Once

So yes, it is possible to build lean muscles and cut body fat at the same time. You just have to raise your calorie intake a little and make sure to get plenty of proteins. After that, you make sure to go relatively heavy with the weights and combine it with a 20 to 30 minutes cardio session after each workout.

Other Articles

If you are into keto dieting, you probably need a little inspiration regarding your breakfast. You can get it in our article Keto Diet Plan Breakfast Ideas For a Faster Weight Loss.

If you are a man who feels your libido and stamina is going down the drain, we have an easy solution for you in our article 5 Tips To Get Your Testosterone, Libido, And Stamina Back Up

Earlier we mentioned a weight loss supplement that especially women will benefit from when they want to build muscles and cut body fat. If you are living abroad, you must know that PhenQ Mexico is now available. It means you will be able to benefit from this supplement also if you live part time there or are vacationing.

Keto Diet Plan Breakfast Ideas For a Faster Weight Loss

Keto Diet breakfast

Are you practicing Keto diet plan nowadays? Trying to find some Keto diet breakfast ideas to prepare? Hmm … that sounds intriguing as there’s absolutely nothing better than knowing what to prepare very first thing in the morning while on Keto.

If you are a devoted fan of Keto diet plan and in some way wish to attempt a new taste on your breakfast while practicing Keto, below are some Keto diet breakfast ideas you may be interested in. Just consider the following and have a fun time preparing for your new, interesting Keto diet plan breakfast.

Keto Breakfast Cereals

If you are one of them, just note that there are a number of cereals out there in the market today designed especially for your Keto diet breakfast. One of the most marketed is the Keto Morning Start Cereals that are generally crispy flakes mixed with the dieters’ preferred breakfast tastes of blueberry, banana, and almond. These Keto diet plan breakfast cereals are deemed perfect for the Keto dieters since they contain no sugar and no trans-fats.

Low Carb Pancake Mix from Carbolite

This Keto diet plan breakfast mix is readily available in some grocery stores nowadays and the preparation for this is simply easy. With that, you can enjoy a hot breakfast in less than 4 minutes. This Keto diet plan breakfast item is high in protein and comes with a fantastic taste.

Fruits Spread from Keto

So you enjoy consuming low carb bread for breakfast. Why not attempt the fruit spreads out from Keto? The Keto fruits spreads are in fact made imported from New Zealand. They are prepared from tasty tastes and handcrafted in kettle-stirred and small jars. The fruits used for this Keto diet plan breakfast concept are hand selected ripe and plump. They are sliced and squashed into sucralose and thick sweetened low carbohydrate syrup to please every Keto dieter’s appetite. What makes this product perfect for your Keto diet breakfast is that it only consists of 2 grams of carbohydrates per tablespoon serving. You can enjoy this low carbohydrate syrup with your low carbohydrate bread, pancakes, or muffins.

Other Products Available

There are several other products out there like Keto Ultra Diet on the marketplace that are prepared specially for your Keto diet breakfast. So if you want some more, note that you can access a variety of Keto diet plan breakfast ideas on magazines, books and online. Start your search and enjoy your meal.

Looking for some Keto diet plan breakfast ideas to prepare? If you are one of them, simply keep in mind that there are a number of cereals out there in the market today created especially for your Keto diet plan breakfast. These Keto diet plan breakfast cereals are deemed ideal for the Keto dieters because they consist of no sugar and no trans-fats. The fruits utilized for this Keto diet plan breakfast idea are hand-picked ripe and plump. If you want some more, note that you can access a number of Keto diet breakfast ideas on magazines, books and online.

If you are worried about getting too many calories with your keto diet breakfast? You can combine Keto Ultra with a Keto friendly protein powder! It is a great way to lower your carbs and increase your protein intake.

5 Tips To Get Your Testosterone, Libido And Stamina Back Up

improve testosterone, libido, and stamina

It is not always an easy task getting older as a man. Not only do you have to work hard to maintain your focus on your job. At the same time, you have to be a caring husband and father for your family. For sure it is an honor and something we men like doing. But it does take a lot of efforts and levels of energy the older we are getting.

When we reach a certain age, around 30 or 35 or natural levels of testosterone will start to drop. It will have a negative impact on your libido, and stamina, meaning things that was easy for you while you were younger starts to become quite a hassle. And, it doesn’t make it easier that our responsibilities normally are increasing with age.

The truth is that it shouldn’t be like this and you can actually do a lot yourself to prevent this lack of stamina. In the following, I am going to give you 5 pieces of advice that will help you to increase your levels of testosterone so you can get your libido and stamina back.

Get Started In a Gym!

I know, it may not be something you really want, but getting started in a gym to build lean muscles will do you very good speaking of higher levels of testosterone. If you find it unheard of, to see yourself standing there lifting weights? Then try to think differently! I am pretty sure there is something you like doing, like playing, walking, or gardening! What if you went to the gym with the purpose of improving your skills? Like improving your swing in golf or become a better runner?

If you have a different purpose, it may all become a lot easier.

Get Proteins With All Your Meals

A typical diet for most men is typically a couple of coffees in the morning. Nothing to eat until 1 pm. Then perhaps some snacks during the afternoon because someone brought some cake at work. Finally, you will have your dinner at 9 pm in the evening!

Do you recognize this? It is not the best way to eat. First, you must have a good healthy breakfast in the morning. After that a good lunch and a good dinner. In between, you should have 1 or 2 healthy snacks like some fruit. On top of that you must be sure to get some proteins with as many meals as possible.

Proteins are great when your body must regenerate new cellular tissues, to build lean muscles and to produce testosterone.

Get Some Eggs For Breakfast

Eggs are not just eggs! For a long time, we have been taught that we should leave out the yolk and stick to the whites. But it is not a good idea. Whole eggs contain so many good nutrients, in the form of zinc, proteins, minerals, and good LDL cholesterol. All ingredients will help your body to produce more testosterone.

Use Supplements

Supplements will not fix all your stamina and libido problems all at once. But they are can be very helpful if you want to speed up the process and by giving your body some micronutrients to speed up your testosterone production.

There are mainly two supplements here that are handy, Zynev and Ropaxin RX. Both are so-called testosterone boosters that come with a unique set of ingredients like Horny Goat Weed and L-Arginine. These ingredients will not only help you to improve your levels of testosterone, but they will also help you get better erections.

Avoid Stress And Get A Good Nights Sleep

There is nothing worse than stress and not getting enough sleep. It will completely drain you from what you have left of libido and stamina. It is why it is important that you are getting the sleep your body needs. It is typically somewhere between 7 and 10 hours. The figure out the hours you need, try to go to bed early and wake up in the morning without an alarm. Do it for a week, calculate the numbers and find the average. It is the amount of sleep you will need.

When it comes to stress, one of the best methods is to spend 20 minutes daily on meditation. Give your mind a little rest in the middle of the day.

Doing so will make it a lot easier to deal with the stress you are struggling with daily.

Final Word

There are a lot more things you can do to get your libido, and stamina back. But get started doing these 5 as a starting point. It will not take a great effort. Later you can find some more tips and expand.