When it comes to losing fat, exercise only helps you to a certain point. Your best bet is to change your nutrition habits. This is what you should be eating to build muscle and lose fat at the same time according to Dr Mike Diamonds.
Dr Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.
Mike has used his channel to show his bodybuilding career between bulking, cutting, gaining weight and losing fat while building muscle. This is how he did it and how you should be eating to build muscle and lose fat simultaneously.
What You Should Be Eating to Build Muscle and Lose Fat
Diamonds says this is the diet he has been following over the years and how he approaches his clients when they want to build muscle and lose fat at the same time.
If you are between 25-30 per cent body fat, Diamonds says the information below is your gold mine.
You should focus on a high-protein diet to build muscle and lose fat simultaneously. “I eat 200 grams of protein in a day to help me build muscle and even retain muscle tissue as I get into a deficit.”
At first, Diamonds likes to fast during the morning and drink only a source of caffeine to help him wake up and prepare him for his morning workout.
For lunch, a classic chicken and rice salad bowl – 467 calories.
To increase his protein intake, he eats 3 protein bars throughout the day to increase his protein intake to 80 grams already in the day.
For his dinner, Diamonds eats another salad bowl, a big one, but instead of chicken, he uses tuna as his main source of protein – 869 calories.
Lastly, he finishes the day with a pint of protein ice cream that has only 333 calories with 28.5 grams of protein.
His last meal is just before bed where he eats two packs of oats into a cup of milk – 390 calories.
Check out his video below to see the whole journey of him getting to his lose weight phase. He also talks about a few tricks a person can do to help lose fat and build muscle, such as counting the calories once and eating the same thing again and again (it’s very simple) or simply cut down on the rice from his salad bowls to lower the amount of calorie intake.
Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:
- Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
- Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
- Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
- Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.
It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.