How to Build Muscle and Drop Bodyfat% – OmarIsuf

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WHAT? I MEAN SERIOUSLY. I just put out a video saying how you can NOT lose a lot of fat and gain a lot of muscle at the same time. Now this shit. Chef Buff make up your MIND.

BUT HOLD ON. I said you can drop your BODYFAT % NOT LOSE fat. There is a difference. Confused? Lets look at numbers

Say you are 150 pounds at 20% bodyfat. You have 30 pounds of fat and 120 pounds of lean muscle

Then through sound eating and training, you add another 30 pounds of pure muscle in three years, along with 5 pounds of fat.

Well now your new weight would be 185 pounds and you’d have 35 pounds of fat. Your bodyfat would be….13.5%. So you actually dropped 6.5% of bodyfat and would appear leaner.

You see, you actually did not LOSE fat, you just gained so much muscle that your bodyfat percentage went down and as a result of your muscle taking up a lot of space in your body, you’d look better.

So HOW do we gain muscle and drop our bodyfat %?

Well as in the example, its over a VERY long period of time. I’m talking well over a year. Besides all the obvious advice, here are three useful tips for lowering that bodyfat%.

1. Strictly follow your eating plan
You have to be consistent with your eating, with at least 90% of it being clean. You can’t bomb a keg every weekend with your buds otherwise you’ll get man boobies and they aren’t cool.

2. Do anabolic cardio if you gain fat easily
This means doing my HIIT cardio, sprinting, sled work, circuits… something active a couple times a week to take care of any excess calories that are not being properly utilized properly

3. Train a high volume
You need to challenge your body. Train at least four times a week and focus on progress overload. This means getting BETTER at the movements you select, you should be lifting more weights for more reps over time. This is the most neglected rule of training

4. Control Day
If in your lean mass phase you’ve partied a little too much, you can do a control day. I have a video on this (link: Its where you eat no carbs and a lot of protein to flush out extra calories following a binge

With time, you will slowly get leaner as you gain size. I’m not saying you’ll lose 30 pounds of fat, I’m saying that you will have the best bodyfat % while gaining muscle, and thats a sweet deal.

Post below some questions for another edition of ASKTHETRAINER. Its where I’ll take ten of your questions and answer them in a new video very fast.

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