Can you build muscle and lose body fat at the same time — without bulking and cutting?
For decades, bodybuilders have been told to eat more to build muscle, then diet to lose the fat they’ve gained. But is that really necessary?
In this video, Dr. Nash Jocic draws on over 40 years of bodybuilding and coaching experience to explain the science and practical reality of body recomposition — building muscle while losing body fat.
You’ll discover:
• Why beginners and returning lifters often build muscle and lose fat more easily than advanced bodybuilders.
• Why eating more calories doesn’t necessarily mean building more muscle.
• How stored body fat can help meet your body’s energy requirements.
• Why burning fat for fuel is not the same as losing stored body fat.
• Whether low-carb, ketogenic and carnivore diets offer an advantage.
• How to combine resistance training, sufficient protein and sensible nutrition for better results.
• Why your waist measurement, physique and training performance can tell you more than the bathroom scale.
The goal isn’t simply to gain weight or lose weight. It’s to build muscle, reduce excess body fat and improve your physique.
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TIMESTAMPS
00:00 Can You Build Muscle and Lose Fat Together?
01:00 Why Traditional Bulking and Cutting May Be Unnecessary
02:42 Can Stored Body Fat Can Support Muscle Growth?
04:00 Why Some People Build Muscle and Lose Fat More Easily
07:38 Does Eating More Really Build More Muscle?
08:40 Muscle Gain vs Fat Gain: What the Scale Doesn’t Tell You
10:40 Burning Fat vs Actually Losing Body Fat
13:08 How to Make Body Recomposition Work?
18:34 How to Build Muscle and Lose Fat at The Same Time
21:42 How Can I help You?
#BuildMuscle #LoseBodyFat #BodyRecomposition
source
Here's my question: Have you ever managed to gain muscle while losing body fat — or did you end up gaining more fat than muscle?
💪 READY TO TAKE YOUR BODYBUILDING TO THE NEXT LEVEL?
👉 Online Coaching: https://www.nashfittraining.com/category/all-products
👉 My bodybuilding & nutrition e-books: https://www.nashfittraining.com/category/all-products
👉 Bodybuilding Blueprint Course: https://www.nashfittraining.com/product-page/the-complete-bodybuilding-blueprint-course
It makes perfect sense regarding lowering fat intake to burn more body fat, however, I lost more body fat on a ketogenic diet which is predominantly fat. Can anyone explain this?
Yes, I'm doing it.
Best Bodybuilding Advice On The Internet Right Here! Thank You Brtother 💪😎✌️
Wow, never knew this before! Thanks for sharing
Amazing video, learned so much from this!
Very informative and well explained
I really like this video, very helpful!
As a doctor I suggest reading The Forgotten Health Secrets by Rihard Mercer. It's so powerful for all my patients.
Is it possible to supplement with essential amino acids if the daily protein intake goal is not met through food? Thanks.
Excellent video! Thank you!
Amazing video, learned so much from this!
I really like this video, very helpful!
Great content as always, keep it up!
Wow, never knew this before! Thanks for sharing
Very informative and well explained
I’ve lost over 20 kilos . Do light weights as already have muscle,
I need to take the next step to lose lower and side fats. What do you recommend?
Been doing more resistance workouts 🤔
Very informative and well explained
Great content as always, keep it up!
Amazing host & channel
Best training advice on the planet! Thank you Dr Jocic!
Dr. Nash, its working, sir! Im lookin pretty good and seeing results from watching your videos. I couldn't imagine what Id look like in six months–so i put what Im doing into ai and it spit out a picture. Im excited for that result. Headed to the weight of 212, that I used to box at when I was 24. Im 40 now. Weighed 222lbs this am. Lookin for 212lbs by my birthday on dec 13th. I started at 260lbs….No idea what that is in kilos but you get the point. Thanks for the videos, i just needed to put into PRACTICE the PRINCIPLES that you teach! Cheers, Dr. Nash
As a doctor I suggest reading The Forgotten Health Secrets by Rihard Mercer. It's so powerful for all my patients.
This is exactly what I needed to hear today
Great content as always, keep it up!
Doing it right now.
Loads of protein. Low carb. Modest calorie deficit. CONSISTENT lifting. Daily walks.
Fat down. Muscle increasing.
The formula is easy. Making the decision to DO it, is the hard part (for some).
Based on your explanation on the set being done when you get below 7 reps on upper body is it normal to only be able to do 2 sets on certain exercises because when I earn the new heavier weight sometimes i can get 10 or 12 on first set then the next set depending on the exercise I’ll get 7 reps is 2 sets enough for that particular exercise
As a beginner 2 years ago I was lean from years of running but had very little muscle. My PT advised me to eat more carbs to bulk up. I ignored that advice. Found this channel and applied the principles. I have stayed lean and my abs are finally showing. I have built muscle but the gains are small. However my body shape is changing and I have a v taper. All thanks to sound advice. Thank you Dr Nash.
God bless you Sir.💪💪
THIS 💯!! 64yo, your ebooks and these videos are what I recommend everyone understand and apply. Great knowledge, No gimmicks, just straight up reproducible results. Appreciate you! 👍 💪
I was on GLP so my food intake was limited. Results plateaued. I got off the medication and increased my protein intake. I gained muscle and lost fat by eating more.
Great video 👍
Lot of people will need to cut carb to lose weight. you will probably see your lifts drop during this time. I have done this many times and following Dr. Nash volume and protein guidelines, this have been the only time where i cut body fat while remaining the same strength and built muscles. But even if you lose strength this is ok, carbs play a big role for some people your body isn't use to relying on fat and protein. As proof i have not lost muscle if i eat a lot of carb again for even 2 days i am stronger than i was before losing body fat. But ultimately i trust the process and not training for strength and still getting amazing results after 8-10 years of lifting
Yes 💯
🙏🏻💪🏼
Ti Si najbolji.
Vse funktionira.
Hvala za vse
Yes I can vouch that this is very very true since I started doing everything Dr. Nash says to do, lol. It’s really remarkable & there are a million influencers out there touting what I am experiencing is impossible. & yes I acknowledge that I had to take a year off so I have a lot of muscle memory, however when I look at the pictures of how I looked before everything went off in a ditch for me, my muscles are definitely bigger now!! & that’s with only 19 wks doing dr N 4 day split where I had been training for 7 years before that. It is simply unbelievable, like a true recomp. Thank you!!!
Great video Dr jocic.
Super easy if motivated and have some clue what to do, i some years ago lost like 30 kilo fat while gaining a lot of muscles.
High protein reducing carbs and old school lifting and steady walking cardio. I also started doing intermitting fasting and morning fasted walking cardio.
At most i was maybe 160 kilo and at least 110. What ruinined for me quite some time was alchohol and of course carbs that came during and after drinking ( alone no wife or children )