How To Lose Fat AND Build Muscle At The Same Time (Step-By-Step)

[@iWannaBurnFat]

Do you want to lose fat AND build muscle? It is possible. But you do need the right approach and it's not for everyone! I show you a step-by-step process on how you can set up a "Body Recomposition" process. Let me know if you have any questions!💪

[@piper6827]

Great and informative video. I just have one question, you advise doing 10-20 sets per muscle group but Biceps and triceps in your example only get worked 6 sets each. Are you counting the fact that the bigger lifts incorporate them as well or is it because they're smaller muscles? Just want to verify so I know how to proceed. Thank you again!

[@iWannaBurnFat]

@@piper6827 I am happy to help! :) And yes, great point about the volume on secondary muscle groups like biceps and triceps. I would count the volume of your chest "pushing" exercises for 50% towards the triceps. The same ratio applies to back "pulling" exercises and the biceps. So if you have 12 sets of chest exercises in your program and they are all pushing exercises, that already counts for 6 sets on the triceps💪🏼

[@mahyou2485]

I can add one thing to make the preworkout meal the highest in carbs since we are on a deficit. However, keep some carbs balanced for the rest of the meals ​@iWannaBurnFat

[@13bigcrimson94]

Thank you for emphasizing GOAL body weight when calculating calories. None of the “Pros” ever mention this huge detail. Good info I’m subscribed and tuning back in.

[@iWannaBurnFat]

Awesome! Welcome to the channel😁

[@rb7007]

One of the best explanations of this on KZbin. Thank you! 👍

[@iWannaBurnFat]

Awesome, thank you! Happy to help😁

[@anomad6314]

This is actually a first rate video. Good job. 👍

[@iWannaBurnFat]

Appreciate that!

[@K4R3N]

Mounir, this is the most complete diet and exercise video i have seen so far..nice one!

[@iWannaBurnFat]

Happy to hear that! Thank you for the kind words😁

[@K4R3N]

@@iWannaBurnFat this upper lower split you showed looks exhausting. What intensity should I use? I can squat 225lbs 5 reps and deadlift 315lbs for 3 reps. Since I am older it takes longer for recovery if I go heavy

[@mubenkhalid]

Pal you will go a long way!

[@iWannaBurnFat]

Thank you!

[@viijjuuuu213]

this is the only video that help me thank you so much 🥰💔

[@ankitmaloo4016]

Thanks for sharing such good knowledge.. you will go a long way brother. Keep.it up

[@iWannaBurnFat]

Thank you brother! Really appreciate it :)

[@ShotgunGuenni]

The holy grail my man 💪🏻 Great video as always!

[@iWannaBurnFat]

Thank you Nils😎

[@xpaperxcutx4588]

Amazing video! Thank you!!

[@iWannaBurnFat]

You're very welcome! :)

[@Djengo1000]

Congratulations, you have my respect Munir!

[@iWannaBurnFat]

Appreciate it!💪🏽

[@Bangarupavan_]

Thank you man 🫡great explanation

[@iWannaBurnFat]

My pleasure man!

[@cHeeeseEggs]

W video fr 💪

[@iWannaBurnFat]

Thank you!

[@MRexLore]

Amazing video, learnt so much thing, thank you!

[@iWannaBurnFat]

Awesome, glad to hear it!

[@patrickbateman69420]

Hi Mounir, have been a long time follower of your content on Instagram and have fairly recently subbed on KZbin too. Absolutely love your info - I owe a lot of my progress to both you and Jeff Nippard! Thanks! May I suggest that when you show progress of your online clients, you share a little more info about them every time instead of just sometimes, such as time taken from A to B, BF % for A vs B, etc? That would be extremely helpful for setting expectations and goals, especially if there are a few examples since everyone is different. I know you do that quite often, but not always. Thanks again dude!

[@iWannaBurnFat]

Hello my friend, thank you so much for your support on Instagram and KZbin! Really appreciate it man :) And yes, great point! Whenever I discuss my client's progress in detail, I always place the timeframe and all. But I see that it didn't happen here. Will be considerate of that moving forward! Thanks again for your encouragement💪🏼

[@almostgifted]

Glad to see your subs increasing 👊🏻

[@iWannaBurnFat]

Thank you! Working on it :)

[@andreadevita6030]

Thanks bro! doing it right now 😍

[@iWannaBurnFat]

Amazing brother! Excited to hear about the results 🏆😎

[@B1GJOHNSTUD]

solid video!! 💪🏾

[@iWannaBurnFat]

Appreciate it!!

[@tiffanykilby7560]

Great video!

[@iWannaBurnFat]

Thank you!

[@GillRapz]

Hey bro! I love the videos you post, they have helped me simplify the fat loss process!! Quick question, can I still achieve a physique like yours without taking Creatine?

[@iWannaBurnFat]

Thank you! And yes brother for sure, creatine only has a small benefit. You can make fantastic progress without creatine.

[@gogo-lf8wv]

We need a video about build muscle in 1 year

[@iWannaBurnFat]

Good idea for a future video!

[@jamesjayakar553]

Yeah pls make a video on how much muscle natural lifter can gain in year

[@enessengul219]

Love your videos! Whilst having lost 76kg, from 196kg to 120kg, height is 1,86m. You have accomponied me with your videos on the last 30kgs, i thank you, your videos gave me alot of hope and help. Still have to loose another 30kg, caue I want to weigh 90kg, i do not have to be on that weight, but it is a goal, it keeps me pushing! I have a question, are these I wanna burn fat t-shirts available for purchase? I love it alot ^^

[@iWannaBurnFat]

Eness! Thank you so much for your kind words. It means a lot and I am happy that my content is helpful. You did amazing work on losing weight and improving your health. I’m proud of you man!🏆 Also, I don’t have the iWannaBurnFat t-shirts for sale currently unfortunately. Perhaps in the future! Thank you again for all your support🙏🏽

[@matkasim]

This is the most comprehensive info on recomposition. Tqvm

[@iWannaBurnFat]

Awesome! Happy to help😁

[@ChristFirst-J614]

How long are your workouts? 6-7 lifts per day with 3-4 sets at 8-10 reps and 2-3 rest periods. You must workout for 3 hours at a time

[@iWannaBurnFat]

1 hour. I do 3 sets per exercise. So 18-21 sets in total per workout. Average rest time between sets = 2 minutes. Because I rest 2-3 minutes on compounds, 1 minute on isolation movements. If you run the math and account for some extra time between exercises, you can get such a workout done in 1 hour.

[@ChristFirst-J614]

@@iWannaBurnFat Great content. God Bless

[@geraldonunez1183]

Ah man I wish I knew this when i first started. I went from 300lbs to 170lbs (5’11) in a year and 3 months. I managed to build some muscle since I mainly focused on weight training. Getting closer and closer to that 12% body fat. I think I’m probably at 18% body fat. I’m lean but still have some love handles and can only see my top two abs. Definitely will start doing this. Hopefully is not too late for body recomposition.

[@iWannaBurnFat]

You can still progress through a Body Recomp! You got this :)

[@geraldonunez1183]

@@iWannaBurnFat Thanks

[@jacobpriest1008]

I’m in a similar phase, January 2023 I weighed 95kg with a lot of fat. I’m now 75kg but with still fat around stomach and love handles. But have gained muscle on shoulders, chest and arms. Been searching everywhere on what is best to do. Do I cut, bulk or recomp? Just not sure what is best right now

[@thibautdestexhe9606]

Perfect video ! I follow since 3 years now, and your job is fantastic ! Just one question, do you have a easier way to calculate maintenance calories ? Like a website or something? And of course ( like you said) I will substract 10% to find the good amount of Kcal I need 😄. Thank you 🙏🏻

[@iWannaBurnFat]

Thank you so much for the kind words! I will look into creating an easier calculator on my website. Appreciate your support! :)

[@jacobpriest1008]

January 2023 I weighed 95kg with a lot of fat. I’m now 75kg but with still fat around stomach and love handles. But have gained muscle on shoulders, chest and arms. Been searching everywhere on what is best to do. Do I cut, bulk or recomp? Just not sure what is best right now

[@iWannaBurnFat]

Depends on some details. But generally, I would recommend a Recomp at this stage

[@jacobpriest1008]

@ thanks for the reply, what specific details?

[@vaniliacaramelllo338]

Very good video thank you 🙏

[@iWannaBurnFat]

Thank you! :)

[@FrancisLCorro]

Do you have a video about the real effect of eating too much protein on the kidneys?

[@poupou5833]

Great content

[@iWannaBurnFat]

Thank you!

[@GIGABITS2]

nice ! thanks for this info. really clear. i have 20% im gonna do this ! let you know

[@iWannaBurnFat]

You got this!💪🏼

[@Ashzyxs]

Can I do body recomposition after taking 2 weeks off gym and have around 23% bf

[@MrGarhab]

Do you have a good 3 day intermediate full body workout routine?

[@iWannaBurnFat]

Not yet, but I will look into making an updated training program video!

[@yunusemreerkan6064]

Mashallah brother. Glad to have found you channel.

[@iWannaBurnFat]

Thank you brother! Alhamdulilah glad you found me as well! Stay tuned more helpful content :)

[@ertooo98]

could you make a video about face fat? before and after weight loss? i used to have a defined jawline and face but now i have gained weight and my face is not so define as it used to be. can this be fixed with weight loss?

[@iWannaBurnFat]

Great idea! I will look into that for sure. Losing body fat does make the face look more "chiseled" typically.

[@ertooo98]

@@iWannaBurnFat by the way following your videos im getting results on fat loss.

[@iamnadeemsultan]

In my country all trainers are making diet plans and want their trainees to shut carbs even on youtube videos they are advising to drop your carbs to 10 % ( only from green veggies) I did the same and i was always feeling tired and could not even lift 10 kg dumbell with mometum after watching your videos and I tuned my calorie deficit from 1500 to 2000 although i am 70 kg of body weight and added carbs like whole wheat pasta , apple , dates , and potatos or tortillas according to my calories protein is always high 160 grams per days. i am gaining strength ,muscles , and I did 200 kg squats first time and only ate one banana and black coffee before my workout. But I have never been on creatine supplement. Should I rethink about it ?

[@harshmudliar3737]

I was obese and have now lost significant weight but have become skinny fat with fat under my arms, around my belly and around my thighs. I have increased my protein intake, been in a calorie deficit and have workout with 3 resistance training sessions per week and try to hit 8000 steps per day. This helped me drop weight, but I still lack muscle mass and definition. Please advise.

[@Alex-df9rh]

How old r you?

[@Emzz28495]

Maybe you're not having enough protein ??

[@mynameisvantheman]

God job getting in better shape. However, don’t believe the before/after photos crap from these KZbinrs. It was made to get you to click. The truth is that fitness takes a long time to achieve results. Keep doing what you’re doing. Lift heavy weights and eat proper. Progress naturally slows the closer you are to your goal and that’s perfectly fine as long as you keep pushing forward. Good luck

[@papajaredtv5024]

Amazing man

[@iWannaBurnFat]

Thanks man!

[@Nikosthenics]

Andrew Huberman said that only 5 grams of creatine might not be enough if you weigh 180-200+ lbs he recommended 10 grams per day any thoughts on that?

[@iWannaBurnFat]

Larger individuals may need more creatine. If a client of mine is >200-pounds and lean, I typically have them consume 8g of creatine per day.

[@sureshking89]

Subscribed ❤

[@iWannaBurnFat]

Thank you for your support and welcome to the channel!

[@yoadrian9808]

If I weigh 285lbs 285x15=4275-428= 3847 I’m 5’10 Should that be ok or can someone with my weight do a higher calorie deficit Can I do maintenance of the weight I want to be 185x15= 2775 Or that to much of a deficit

[@iWannaBurnFat]

Use your goal weight to determine the calorie goal. Not total weight. So 185x15 = 2775 kcals is reasonable💪🏼

[@philipchongkl]

some studies recommend for calorie deficit need to eat few calories below your BMR. im so confused.

[@soulpeaceandmeditation9872]

Please provide a lean bulk diet love from 🇮🇳 🇨🇦

[@iWannaBurnFat]

Thank you for the suggestion! Will definitely look into making a video about Lean Bulking :)

[@Emzz28495]

Great video, very informative Mounir! So just to understand if my goal is to be at 165 pound, my calorie intake should be 2,475 - 20% (i have about25-30% body fat) = consume 1,980 calories a day ? Thanks ❤

[@iWannaBurnFat]

Thank you for the kind words! And yes, that calculation is correct as a *general guideline*. Based on how you progress in the first weeks, you can adjust your calories to be more in line with your individual calorie needs💪🏽

[@PaoloStracciato]

great video tahnks

[@iWannaBurnFat]

My pleasure!

[@BodyBalanceBlueprint-qh2im]

It had a good effect

[@iWannaBurnFat]

Awesome!

[@jeroenbouwmeester5508]

A follow you for a long time, and till today in didn’t know that you live in the netherlands😂

[@iWannaBurnFat]

Haha yes! Born and raised in Utrecht🏆

[@jeroenbouwmeester5508]

@@iWannaBurnFat me in Apeldoorn

[@Mr_Travel_88]

Thank you 🙏🏽

[@iWannaBurnFat]

My pleasure!

[@TheRandomGuy65COD]

0:22 is that Lanzarote?

[@iWannaBurnFat]

Yes!

[@mr.knockknock3705]

Ik heb juist probleem met eten, als ik hard/kracht training doe. Wil ik juist meer gaan eten. Dat lost op met hoge proteïne ?

[@iWannaBurnFat]

Meer eiwitten en vezelrijk eten zal helpen met het sneller vol voelen💪🏼

[@mr.knockknock3705]

@@iWannaBurnFat Thanks man, zal het proberen

[@xclusive2168]

If im 15% bf should i just recomp or go on a lean bulk?

[@MusiFitNomad]

I want Layne Norton to debunk this

[@K4R3N]

And i use the same supplements: whey, creatine, caffeine and VitaminD+K2 for the winter.

[@iWannaBurnFat]

Nice, good choices right there!💪🏼

[@sarashepard7504]

@@iWannaBurnFatdo you know how to help women lose fat and gain muscle by taking their monthly cycle into account?

[@pproa17]

Answering the question: If you are intermediate/advanced, less than 20% body fat and natural you can’t recomp. There is no example in the scientific literature when recomping has been proved effective.

[@iWannaBurnFat]

If there is a recomp, it is slow. Like the study I referenced on professional gymnast. The people that get the best results in a recomp are the 3 categories I described in the video. - overweight individuals - beginner trainees - someone coming back from a training break.

[@johnysins5470]

👍 👍 👍

[@iWannaBurnFat]

👍🏼👍🏼

[@MohdAli-if1tj]

Bro plz listen the most debating topic is who should do bulking and who should do cutting plz plz plz make a full detailed video on it plz fast 🙏🙏🙏

[@iWannaBurnFat]

Good idea! I will look into making a video about that :)

[@phishfoood]

Gaining 1.5kg of muscle and losing 1.3kg of fat is a waste of time. I could lose 4.2kg of fat in that time frame. It's just more time efficient to specialise in one process then switch to the other.

[@mahyou2485]

But will you maintain muscle mass?

[@phishfoood]

@@mahyou2485 yes, isolation exercises and a high protein diet

[@justvibing1385]

u are not a smart one…

[@mmm14916]

Well staying consistent is the key

[@itsssnotmee]

Wowwww great hope you're aware that fat loss and weight loss aren't the same. 😅

[@KevinW-dy3yd]

I wanna look that good. ❤

[@iWannaBurnFat]

You got this💪🏽

[@KevinW-dy3yd]

@@iWannaBurnFat thanks handsome dude! 😝

[@acharyarabi]

why you guys put photoshoped picture instead of real one?

[@mex5341]

one tiny thing - calorie deficit won't let you gain muscles because protein synthesis will be slow due to calorie deficit. So I would say I gotta maintain deficit until you get 15% of body fat and then use small proficit ( like 200 ) to gain muscles

[@GalloPhilips]

wait 20 sets per muscle group per week at heavy weight+Failure?! fuuuuuu

[@iWannaBurnFat]

That's the highest end of the volume range. You can stay closer to 10 sets per muscle in a week if you are used to more moderate training volumes.

[@non-conformistnwo9531]

steroids fastest way.