How many calories should I eat to lose fat while gaining muscle and strength. Please check additional notes!?

I’m 26 years old and weigh about 165-170 and am 5’4” in height.

I’ll be running/walking just about every which will burn anywhere from 200-400 calories a day.

I know I have to eat enough calories for my workouts and I know I have to eat enough to lose weight as crazy as it sounds lol but I’m trying to lose fat and gain muscle at the same time. Any help would be wonderful! Thanks in advance.

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One Response to “How many calories should I eat to lose fat while gaining muscle and strength. Please check additional notes!?”

  1. KIRKUK said:

    put yourself in a carb and calorie deficit for 5 days -60 grams max,1600 cals BUT keep your protein grams high @ 200 ,so just add up the cals and carb grams of the protein foods + powders to these amounts,cardio each morning – moderate – to tap into fat stores only AND this MUST be done on an empty stomach to keep the glycogen and insulin levels very low,30 – 45 mins should be enough, this will limit muscle catabolism and stop your BMR from falling and therefore stop your BF % rising,now to weights – hard/heavy every 3 days with the meal plan as above – 6 small in REGULAR intervals – now reverse the process to a glycogen massive reload for the NEXT 5 days to shift your metabolism from just about going into a dip and begin to eat 5000 cals per day – 700 grams /complex carbs,protein 250 grams – this will speed it up and induce anabolism ,you will notice the glycogen refilling your muscles as a tight ,full sensation,keep lifting BUT NO cardio for this mass building period,then just go back to the low carb,low cal plan,the following week,the results will be a lowering of BF every single week + anabolism which ALSO burns MORE fat,don’t forget to drink PLENTY of water,this plan can be used to get right down to 5 %….




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