Can You Pack On Muscle & Lose Fat At The Same Time?

Have you ever done a bulk? It can feel weird when you’re desperate to pack on size but don’t want to get out of shape. [View this email in your browser]( Hey {NAME} Have you ever done a bulk? It can feel weird when you’re desperate to pack on size but don’t want to get out of shape. Anyone who has ever embarked on a bulk knows how it can mess with your head! The perfect bulk would be to see your body transform with full, lean muscle and not put on any extra body fat at all. Is it possible? Can you really gain muscle and lose fat at the same time? The rules of gaining muscle Eat protein You can’t gain quality muscle if you’re not eating enough protein. This means getting 1.8g-2.5g protein per 1kg bodyweight every day. Remember, protein has 4 calories per gram so figure out how much of your daily calorie intake this will be and adjust your carbohydrates and fats accordingly. Lift heavy If you don’t train, you won’t build muscle. Lifting weights is the stimulus your body requires to come back bigger and stronger. This means serious heavy weights in a low rep range (3-5 and 5-8) and some accessory work in the 10-12 hypertrophy rep range. Train consistently One training session won’t build muscle! You need to get a solid training session and stick to it for at least 12 weeks. Be consistent, be patient, and stick to your plan. You will soon see the muscle come on. The Rules Of Fat Loss Eat in a calorie deficit Yes, that’s it! Sure, there are other rules that will make fat loss easier. But the one and only rule you have to stick to is a calorie deficit. 6 Steps To A Lean Bulk So you’re still wondering, is it really possible to gain muscle without adding body fat? Surely if muscle gain needs extra calories, but fat loss needs a calorie deficit then this can’t work? It can work. It’s how competitive bodybuilders do it. Those men and women can’t afford to eat tiny amounts of calories (they need energy for training). So how do they do it? And how can you do it too? 1 Eat At A Calorie Maintenance The best way to do a clean bulk is not to overeat. Too many guys use bulking as an excuse to order takeout, snack on cookies, and eat crazy portions. That’s just not necessary. Eat your maintenance calories, track your food, and you will gain muscle. 2 Prioritise Protein As part of your food tracking, keep an eye on protein. Aim for 2.2g per 1kg bodyweight and make sure every meal and snack has 25g+ protein. Get your protein from quality sources like lean meat, fish, seafood, dairy, plant sources, and a good protein powder. 3 Eat Carbs Around Training Eating at maintenance means your carbohydrates might not be high, so keep the bulk of your daily carbs in your pre and post training meals. This will give you the energy you need to train hard, and will kickstart recovery after every workout. If you struggle to sleep, set aside a small amount of carbs for bedtime. 4 Lift Hard And Heavy Forget every kind of training except heavy, intense weights. Don’t waste time on high rep stuff or mindless cardio. Focus your training time on the lifting that will build muscle. If you are eating at maintenance and staying active, you won’t need cardio. 5 Create A Deficit Through NEAT NEAT is non exercise activity thermogenesis – aka all the calories you burn outside of training. The best way to create the calorie deficit you need to lose fat is to keep active through daily walks. NEAT + eating at maintenance = a slight calorie deficit. 6 Eat Clean Base your bulking diet around natural wholefoods. Plenty of vegetables, fruits, root veg, leafy greens, potatoes, rice, oats, pulses, beans, lentils and lean protein. You’ll get more nutrients from these foods, and they’ll fill you up so you won’t ned to overeat. Let me design the best clean bulk programme for you! Head to [I Am Dedicated]( where I will write you a 12-week personalized training, diet, and abs plan so you pack on quality lean muscle without extra body fat. Here’s exactly what you get: * Personalized Workout Plans * Custom Meal Plans * Bonus HIIT Routines * Defined Abs Workouts * Email Support * Exclusive Video Library * Private Facebook Group * Members-only blog articles * All delivered via my members’ app Stay Dedicated! Ulisses Jr [JOIN NOW 1000'S OF PEOPLE IN THIS JOURNEY!]( Don't be shy. Follow me for regular updates & promotions mailto:help@uapparelworld.com Have a question? Contact us by help@uapparelworld.com Our mailing address is: U Apparel Ltd, 27 Kilbirnie Place, Glasgow, G5 8QR United Kingdom Want to change how you receive these emails? You can [update your preferences]( or [unsubscribe from this list](. Copyright © 2021 ULISSES WORLD, All rights reserved.