Lose Bodyfat and Gain Muscle
- Perform 20 to 30 minutes of aerobic exercise 3 times per week, first thing in the morning on an empty stomach. Conduct intense weight-training exercise, utilizing basic exercises such as the bench press, leg press, barbell curl, etc., 40 to 60 minutes 4 times per week.
- Consume approximately 12 calories per pound of bodyweight per day, divided into 5 or 6 balanced meals. (For example, if you weigh 190 lbs, you should consume approximately 2,200 calories a day, preferably divided into 5 or 6 meals that contain between 300 and 500 calories each.) Consume approximately 1 gram of protein and 1.5 grams of carbohydrates per pound of bodyweight per day. (For example, if you weigh 190 lbs, you should try to consume approximately 200 grams of protein per day and about 300 grams of carbohydrates per day.) Restrict fat intake to 20 to 40 grams per day. Drink at least .6 oz of water per pound of bodyweight each day. (For example, if you weigh 190 lbs, you should drink at least 114 oz [approximately 1 gallon] of water per day.)