It sounds like two opposing goals: building muscle and losing fat at once. But with the right approach to your diet, the two can actually go hand in hand. Here, Thomas Rode explains how to put your plate together so your body has building blocks to work with while burning fat along the way.
A system rather than a diet
If you want to build muscle and train while also losing a little weight, it comes down to two things: a moderate calorie deficit and the right prioritization of your macronutrients.
Aim for a deficit of around 300 to 500 calories below your maintenance, meaning just under what you actually burn. Then prioritize in this order: protein first, fat second, and carbohydrate last. It's a system, a way of working with your diet, more than it is a diet.
Protein is non-negotiable
A high protein intake is what protects your muscle mass while you lose weight, and it gives the body the building blocks it needs. If that sounds a little jarring, remember that it isn't up for negotiation: aim for around 1.6 to 2 grams of protein per kilo of body weight per day.
Good protein sources include beef, chicken, and fish like salmon and mackerel. Good-quality canned fish is a practical alternative when you're short on time. If you're vegetarian, protein-rich dairy products like skyr and cottage cheese, along with eggs, are excellent sources. A good tip: keep ten cold, boiled eggs ready in the fridge, so you can quickly take the edge off your hunger when it strikes, rather than reaching for whatever's hiding in the kitchen drawers.
Healthy fats are the fuel
Fat is the fuel that keeps the machinery running. Choose the good sources.
Olive oil is an obvious choice, especially alongside a lean chicken breast. Fatty fish like mackerel provides plenty of omega-3, and sardine fillets in olive oil are a practical product that delivers both protein and fat at once. Beyond that, almond oil, avocado oil, and avocado itself are good sources, as are eggs and dairy products, ideally organic from free-grazing animals.
Carbohydrate is a tool, not an enemy
Carbohydrate isn't your enemy, but a functional tool for adjusting your diet to what you need to perform.
On days when you train hard or have a busy day where you really need to perform, you need more carbohydrate. On quiet days without big demands, you can scale it back. Think of your carbohydrate sources, both vegetables and the starchy ones, as something that makes the equation balance, rather than something fixed.
Thomas's tips for building muscle and losing fat
Eat just under your maintenance. Typically 300 to 500 calories below what you actually burn.
Prioritize in the right order. Protein first, fat second, and carbohydrate last.
Match your carbohydrates to your day. More on active days, less on quiet ones.
