>> You see, it’s basically impossible to gain muscle and lose fat at the same time. To lose weight, you need to burn more calories than you take in. You need to

>> You see, it’s basically impossible to gain muscle and lose fat at the same time. To lose weight, you need to burn more calories than you take in. You need to have a net calorie deficit. It can be done. I have done it. Over the past several months my weight has been roughly constant (-1 kg). My body fat % has declined and I've added significant amounts of muscle in the chest, shoulders, arms, legs, and back, to the degree where people who haven't seen me in a while make comments. The recipe for this has been a minor decrease in overall caloric intake, a huge increase in protein consumption, and resistance training (mainly compound lifts) 2-3x per week. It depends on a lot of factors and varies per person, but table stakes if you want to add muscle as a male include eating more than 120g of protein every day. A gram of protein has 4 calories, so that's 480 calories in protein per day. Since the male RDI for calories is 2,500, there's plenty of room to get the protein you need plus go on a diet. It definitely can be _harder_ to build muscle on a low calorie diet. Bodybuilders go through cutting and bulking phases for a reason. They're dealing with the extremes of human biology where things are a lot harder. The concept of "beginner gains" exists and I'm sure that's what mine have been, I was in pretty bad shape, there were a lot of relatively easy wins (still are!). But yeah it is not impossible. Just tons of protein from efficient sources (whey is basically 100% protein, lean meat, fish etc.). Which you don't need to go bonkers on calories to get.