Ultimate Guide to Building Muscle and Achieving 10% Body Fat Simultaneously

Health fiction, health, Pinterest, short story iNthacity Network July 1, 2025 0 Comments

If you’ve ever wondered whether it’s possible to build muscle and lose fat simultaneously, you’re not alone. For years, the bodybuilding community preached the gospel of "bulking and cutting"—a cycle of aggressive weight gain followed by even more aggressive weight loss. But here’s the truth: there’s a smarter, more sustainable way. In a recent video by Doctor Mike Diamonds, he breaks down the science of body recomposition and how you can achieve both goals at once. Spoiler alert: it’s not just for newbies or steroid users. Let’s dive into the strategies that can help you transform your body without the yo-yo dieting.

The Myth of Bulking and Cutting

For decades, the bodybuilding world believed that you had to bulk up to build muscle and then shred to lose fat. The “dirty bulk” approach—eating everything in sight to pack on mass—was especially popular. But here’s the catch: gaining fat during the bulk meant extreme diets were needed to shed it later. And guess what? Those aggressive cuts often led to losing muscle along with fat. Doctor Mike Diamonds learned this the hard way. In his early years of training, he found himself stuck in this cycle, losing more muscle than he wanted during cuts. Fast forward to today, and he’s adopted a science-based approach that’s changed the game.

Who Can Build Muscle and Lose Fat at the Same Time?

According to Doctor Mike, body recomposition isn’t just possible—it’s probable if you fall into one of these five categories:

New Lifters: Your body is primed for muscle protein synthesis, and the calories from fat can fuel this process.
Overweight or Obese Individuals: Your body’s fat reserves provide ample energy for muscle building.
Detrained Athletes: Muscle memory makes it easier to regain lost muscle than to build it from scratch.
Suboptimally Trained Athletes: If you’ve been slacking, your body is ready to respond to proper training and nutrition.
Anabolic Steroid Users: Steroids upregulate muscle protein synthesis and pull energy from fat reserves.

Most of us fall into categories two through four, which means there’s hope for you yet. The key is to cut through the noise and focus on the science.

The Five-Step Science-Based Plan

Step 1: Nutrition

Fat loss and muscle gain are controlled by different systems in the body. This means you can lose fat while building muscle, as long as you’re in a caloric deficit and consuming enough protein. Here’s how to set up your nutrition:

Calculate Your Maintenance Calories: Start by figuring out your Basal Metabolic Rate (BMR). Multiply your weight in pounds by 10 (e.g., 180 lbs x 10 = 1,800 calories). Then, multiply your BMR by an activity multiplier (1.55 for moderate exercise). For a 180-pound person, that’s 2,790 calories. Let’s round down to 2,800 for simplicity.
Adjust Caloric Intake: If your primary goal is muscle building, increase your calories by 2.5% weekly. If it’s fat loss, decrease by 2.5-5% weekly.
Macro Breakdown: Aim for 1.2-1.6 grams of protein per pound of lean body mass. For a 180-pound person, that’s 216 grams of protein. Allocate 20% of your calories to fat (62 grams) and the rest to carbs (344 grams).

Step 2: Training

You can lose fat through diet alone, but building muscle requires resistance training. Here’s what to focus on:

Form and Technique: Proper execution prevents injury and maximizes benefits.
Weight Selection: Choose the heaviest weight you can handle for the desired reps without sacrificing form.
Rest Periods: Take 2-3 minutes between compound lifts and 1 minute for accessory exercises.
Progressive Overload: Gradually increase weight, reps, or frequency to challenge your muscles.

Doctor Mike emphasizes the importance of tracking your progress. Record your weights and aim to improve each session.

Step 3: Recovery

Sleep and stress are often overlooked but critical to your success. A 2018 study found that participants on a caloric-restricted diet who slept less lost 85% of their weight from muscle mass, while those who slept normally lost 83% from fat. Prioritize 7-9 hours of sleep per night to optimize recovery and fat loss.

Step 4: Cardio

Incorporate both informal and formal cardio into your routine. Doctor Mike recommends:

Informal Cardio: Aim for 8,000-13,000 steps daily. Use a smartwatch or phone to track your progress.
Formal Cardio: Perform low-intensity steady-state (LISS) cardio 3-4 times per week. Set your treadmill to a 15% incline and walk at 6 km/h to elevate your heart rate to 140+ BPM.

This approach maximizes fat loss without compromising muscle gain.

Step 5: Supplements

Supplements are the icing on the cake. Here are Doctor Mike’s top recommendations:

Multivitamin: Ensures you’re not deficient in essential nutrients. Check out this high-quality multivitamin on Amazon.ca.
Whey Protein: Helps you hit your protein goals. Doctor Mike’s favorite is ISOpure.
Creatine Monohydrate: Boosts performance and muscle growth.
Pre-Workout: Enhances focus and energy during training. Consider this pre-workout supplement for an extra edge.

The Bigger Picture: Why This Matters

Body recomposition isn’t just about aesthetics—it’s about health, longevity, and confidence. By building muscle and losing fat, you’re improving your metabolism, reducing your risk of chronic diseases, and setting yourself up for a better quality of life. As the Mayo Clinic puts it, “Exercise is medicine.” It’s a powerful tool for physical and mental well-being.

Final Thoughts

So, can you build muscle and lose fat at the same time? Absolutely. With the right approach to nutrition, training, recovery, and supplementation, it’s within your reach. Remember, consistency is key. Stick to the plan, track your progress, and be patient. Rome wasn’t built in a day, and neither is your dream physique.

What’s your biggest challenge when it comes to body recomposition? Have you tried bulking and cutting before? Share your thoughts in the comments below. Join the iNthacity community, and let’s build our shining city on the web together. Don’t forget to like, share, and subscribe for more science-backed fitness insights.

Disclaimer: The information provided in this article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare provider before starting any new fitness or nutrition program.

Wait! There's more...check out our gripping short story that continues the journey: The Codex of the Ancients

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