bodybuilding diet lose fat gain muscle

hey guys, sean nalewanyj here of seannal.comand bodytransformationtruth.com and in today's video i want to provide for all of the beginnersout there, my 8 step quick start muscle building and fat loss guide. now i receive a lot ofemails and facebook messages and youtube questions every single day from guys and girls all aroundthe world looking to build muscle, lose fat and get into their best shape. some questionsare very specific and can be answered in just a few sentences or less, while others aremuch broader and would require a full article or video for me to properly address. now themost common inquiries that i receive are from those who are just starting out and they simplyneed to be pointed in the right direction. they're either looking to bulk up and gainmuscle, or lean down and lose fat, and they

just need some solid, reliable steps to followto get on the right path towards their goal. so there's of course no way for me to coverall of this in a few sentences or less and that's why i decided to create this 8 stepquick start guide. and this guide will outline the most basic foundational principles thatyou need to know when it comes to effective natural muscle gain and fat loss. now i willsay up front that if you are looking for a complete step-by-step guide that covers absolutelyeverything you need to know in detail, along with concrete workout routines, meal plansand supplement plans then you should definitely go ahead and check out my fully structured"body transformation blueprint" program which i will link in the description box below.that said, if you just want to get the major

foundational principles down and put togethera good starting approach that will help you begin seeing results right away, then justfollow these 8 simple steps. step number 1 is to select your primary goal. regardlessof what you may have read elsewhere, in most cases, it's just not realistic that you'regoing to build a significant amount of muscle and lose a significant amount of fat at thesame time. it can be done in some cases due to extremely good genetics or "extracurricular"supplementation, but it is rare. so to start off, choose your primary goal, whether it'sto bulk up and build muscle or to lean down and lose fat and once you've reached a levelin either direction that you're happy with, you can then go ahead and change goals ifdesired. step number 2 is to determine your

daily calorie needs. if your goal is to buildmuscle while keeping body fat levels under control, stick to a calorie surplus of 15to 20 percent above your maintenance level, and your maintenance level is the number ofcalories that you require daily in order to maintain your current weight, and this willprovide your body with the excess energy that is needed in order to synthesize new muscletissue. if your goal is to lose fat while maintaining lean muscle, then go with a caloriedeficit of 15 to 20 percent below your maintenance level, and this will force your body to burnup its excess fat stores in order to obtain a source of energy. your overall daily calorieintake is the most foundational principle of your entire diet. without a calorie surplus,you quite simply are not going to build any

significant muscle, and without a caloriedeficit you aren't going to lose any significant body fat. you can use my free macronutrientcalculator, which i'll link in the description box below, to determine your individual dailycalorie needs based on your primary goal, your age, your height, your weight and youractivity level. step number 3 is to determine your daily macronutrient needs. so your dailycalorie intake is going to determine whether you gain weight or lose weight, and your macronutrientintake, which is your total daily grams of protein, carbs and fats, that's going to influence,excuse me, what type of body weight is gained or lost, whether it be muscle or fat. proteinscontain 4 calories per gram, fats contain 9 calories per gram and carbohydrates contain4 calories per gram and my general recommendation

to optimize body composition is as follows.protein at 1 gram per pound of body weight daily, fats at 25 to 30 percent of total caloriesfor muscle growth and 15 to 20 percent of total calories for fat loss, and carbohydratesat whatever calories are left over after your protein and your fat is calculated, and themacronutrient calculator in the description box will also determine these numbers foryou. now you definitely don't need to hit these numbers with exact precision every day,but just do your best to come reasonably close if you want to achieve the very best resultspossible. step number 4 is to choose the proper food sources. so in order to optimize yourgrowth and recovery in between workouts and to ensure that your daily fiber, vitamin,mineral and other micronutrient needs are

being met, aim to base your diet around thefollowing foods. the first is high quality lean sources of protein. this includes foodslike lean poultry, eggs, lean red meat, lean pork, skim milk, cottage cheese, fish, seafood,low fat yogurt and whey protein. these sources have the highest absorption rate in your bodyand the strongest amino acid profiles. the second food source is going to be high fiber,minimally refined carbohydrates. so this includes oatmeal, rice, sweet potatoes, yams, ezekielbread, whole grain cereals, pita, pasta, etcetera. and in addition to these sources, also aimto consume 2 servings of vegetables per day and 1 to 2 servings of fruit per day in orderto ensure that your micronutrient needs are being fully met. and the third are healthyunsaturated fats. now you're going to receive

enough saturated fat from the animal proteinsand the other tag along sources that you consume throughout the day, and you should also makesure to get a couple of servings of food that are high in poly and monounsaturated fatsas well. so, nuts, seeds, natural nut butters, healthy oils, fatty fish, fish oil supplementsand avocado. these are all good choices. use an online nutrition database like calorieking.comor myfitnesspal to configure a daily diet for yourself based on your total calorie andmacronutrient needs and the food sources that i just outlined. and the body transformationblueprint program does include step-by-step meal plans to make this easier for you tofollow. now it doesn't matter if you lay all of this out in 3 large meals, 5 medium mealsor 7 smaller meals, just focus on hitting

your total calorie and macronutrient needsfor the day as a whole from a mix of these various food sources. step number 5. perform3 to 5 weight training workouts per week. hit each muscle group directly 1 to 2 daysper week and center your workouts around the big basic compound exercises such as squats,deadlifts, romanian deadlifts, bench presses, rows, chin-ups, pulldowns, overhead presses,etcetera. including additional isolation work is important as well but these basic compoundlifts should form the underlying foundation of your routine. make sure that you've learnedand practiced the proper form for all of your exercises first before applying any significantweight or intensity. and you can find many resources online using google or youtube tosee demonstrations for all of these specific

lifts. use a low to moderate rep range, anywherefrom 5 to 10, take all of your sets at least 2 reps short of concentric muscular failure,and place all your focus on gradually getting stronger over time by either adding more weightto the bar on your exercises or performing more reps using the same weight. keep a workoutlogbook and track every session in detail as this is going to help you progress at thevery fastest rate possible. there are many different ways you can lay out a weekly weighttraining schedule, but the routine that i like best and that i outline in my programis a 3 day split of legs on day 1, chest/shoulders/triceps on day 2 followed by back and biceps on day3, rotating through each workout throughout the week. step number 6 is to perform 2 to4 cardio sessions per week. the amount of

cardio that you perform will largely dependon your specific goal and your body type. if you're aiming to gain muscle while minimizingfat gains, then stick to the lower end, and if you're aiming to maximize fat loss thenperform a bit more. cardio should ideally be performed at least 8 hours away from yourweight training sessions, but if you really have no other option then perform it postworkout. utilize a mix of both aerobic cardio, so low intensity sessions in the 45 to 60minute range, and anaerobic cardio, so high intensity interval based sessions anywherefrom 8 to 20 minutes in length. step number 7 is to include some basic supplements inyour program if desired. supplements can provide a small boost to your overall results andmake it easier and more convenient when it

comes to hitting your daily protein and calorieneeds. now this is an area that is filled with a ton of hype and misinformation andi'd highly recommend downloading my complete fitness supplementation guide using the linkin the description box below for some honest, no nonsense guidelines that you can follow.and step number 8 is to monitor your progress and adjust as you move forward. so if you'retrying to gain muscle and your weight gain has stalled for more than a 1 to 2 week period,increase your calories by 150 and then recalculate your macros. and if you're trying to losefat and your weight loss is stalled for more than a 1 to 2 week period, then decrease yourcalories by 150 and recalculate your macros, or you can also add in an extra cardio sessionor two during the week. and another option

is to do a combination of both, so you couldlower your calorie intake by maybe only 100 calories and then perform 1 additional cardioworkout for example. so there you have it, the 8 simple steps you need to follow to getyourself on the proper path towards your fitness goals. there are, of course, many smallerdetails that go into each individual step that i just outlined, but this covers themost important foundational principles that you need to know to start getting some reallygood results right away. so thanks for watching this video lesson. i hope you found the informationuseful here today. if you did enjoy the video, as always, please make sure to hit the likebutton, leave a comment and subscribe to stay

bodybuilding diet lose fat gain muscle,up-to-date on future videos. also make sureto check out my complete step-by-step muscle

building and fat loss programs over at bodytransformationtruth.com.the link for that is in the description box below, and make sure to join the facebookpage for daily tips and updates. the link for that is also in the description box. talkto you again soon.