Here’s A 30 Day Lose Fat & Gain Muscle Workout And Diet Plan That Actually Makes Sense

I can’t tell you how many times I’ve seen a different lose fat gain muscle workout plan being promoted. Unfortunately, it’s quite rare that I come across one actually works for me. It can be extremely difficult to lose fat and gain muscle at the same time because these are basically complete opposites.

In order to lose fat you need to focus on a calorie deficit. In order to gain muscle you need to make sure you’re taking in a surplus of calories. Do you see where this is going? Guess what happens if you try to do both at the same time — you stay right where you are!

Lose Fat Gain Muscle

In the past I have had some good success in doing a bulking up workout and diet plan for 3 weeks. For the first week I would concentrate on a low calorie diet while performing 3-4 strength training and HIIT sessions. After that first week I would move straight into the bulking phase while eating a surplus of calories and training hard for 2 weeks. This can work well for gaining mass. In fact, this 30 day, lose fat gain muscle workout is based off of a similar idea but I like it even better!

An Approach To Lose Fat & Gain Muscle

Before we get too far I think I better put up a disclaimer. I’m going to use the term “at the same time” a little loosely here. The truth is yes, you can lose fat and gain muscle at the same time but your “gains” and/or “loses” are not going to be nearly as significant as if you were focusing all of your effort on just one goal. The problem with that is there are many out there who need to do both.

By committing to this 30 day “lose fat gain muscle” workout plan you can get the best of both worlds in only one month. Of course, you can follow this approach for longer if you need, but it’s a bit chaotic.

How You Can Lose Fat And Gain Muscle

A big problem with the traditional bulk/cut phase is that you pack on too much body fat and you don’t look all that great as you go through the stages. Your skin is either lagging behind during the cutting phases or your fat levels are too high during the bulking phases.

You never really look good until you are completely done and at your goal weight for some time.

Since you will most-likely be spinning your wheels if you try to lose fat while at the same time gain muscle, here is a workout and diet plan to get the best results in 30 days.

What makes this plan work is that you are not going to dilute your efforts in an attempt to accomplish both goals in the same workout, same day or even in the same week. To make the quickest gains (and losses) in the least amount of time, you’ll be 100% focused on one aspect at a time.

The workout and diet plan will consist of 5 days of losing fat alternated with 5 days of gaining muscle.

  • Days 1-5 = Lose Fat
  • Days 6-10 = Gain Muscle
  • Days 11-15 = Lose Fat
  • Days 16-20= Gain Muscle
  • Days 21-25 = Lose Fat
  • Days 26-30 = Gain Muscle

This may seem like a hectic schedule but that is actually one of the factors that makes this so effective.

Have you ever noticed that after not working out or watching your diet for a long period of time and then moving straight into a hardcore & focused program you get great results fast? That is because your body is in shock. By continually alternating your focus every 5 days you eliminate the body’s ability to adapt to one program. This is what makes both the gains and the losses as great as possible.

Yes, you could focus on a muscle gain phase for 2 weeks and then switch it up to a fat loss phase for the next 2 weeks and get good results. But, you’ll get even better results in the same amount of time by changing it up even more.

The Diet & Workout To Lose Fat

During the fat loss stage, diet is very important. In the end, you want to create a calorie deficit with your diet and compliment that with your exercise. I have found a few diets that work for me, but as long as you focus on eating quality foods and watch your proportions you should be fine.

Second to making sure that your diet is in check is the actual workout you’ll be doing. I recommend the following strength training routine during this phase. Generally, these are the types of workouts that create the greatest muscle definition.

The “lose fat phase” workout

  • Day 1 – Chest / Back / Cardio
  • Day 2 – Arms / Shoulders / Abs / Cardio
  • Day 3 – Cardio
  • Day 4 – Chest / Back / Arms / Shoulders / Cardio
  • Day 5 – Rest

Each of these workouts should contain 2 different exercises for each muscle group. You should do 4-5 sets of 4-5 reps for each exercise and rest for 1-2 minutes between each set.

These are going to be fairly brief workouts in which you will follow the resistance training above with an HIIT cardio session like I describe in another article about high intensity interval training. You should also do HIIT for day 3.

The Diet & Workout To Gain Muscle

As with the fat loss stage, during the muscle gain stage, diet is very important. On the opposite end of the spectrum though, these 5 days you need to eat quite a bit of food. Really!

This is not a green light to stuff your face with anything and everything you see, but you do not need to be overly concerned about what you are eating. Obviously, candy, potato chips, french fries and so on should not make up a large (or even medium or small) percentage of your diet, but you can get away with enjoying them sporadically. Focus on lean meats, quality carbs, fruits and a lot of vegetables.

Perhaps even more important than diet in this phase is the workout. In order to transfer your lose fat gain muscle plan from the lose fat stage to the gain muscle stage you need to eat and lift differently. Here is a solid approach to pack on quality muscle mass during this phase.

The “gain muscle phase” workout

  • Day 1 – Chest / Triceps / Shoulders
  • Day 2 – Back / Biceps / Abs
  • Day 3 – Cardio (HIIT)
  • Day 4 – Chest / Triceps / Back / Biceps / Legs
  • Day 5 – Rest

Each of these workouts should also contain 2 exercises for each muscle group. To gain muscle, you need to do a higher volume of reps than when training for definition. I like to do 4-5 sets of 12-15 reps and rest only 30-45 seconds between each set.

I would categorize “legs” as an optional muscle group to work. Since you’re doing quite a bit of HIIT you want to be careful to avoid over-training them. Normally I wouldn’t even suggest doing direct leg work if you’re incorporating HIIT into your routine but when it comes to gaining muscle weight, legs are a great place to pack on the pounds.

Wrapping This Up

In the end I feel that this is one of the better lose fat gain muscle workout plans out there. I’m not going to say that I think you’ll gain more muscle or lose more fat than by focusing on just one aspect, but when it comes to a 30 day period, you should see some great results.

Generally, I recommend separating out your training into different phases like this Visual Impact Muscle Building review outlines. This program does a great job at focusing on building muscle mass (phase 1), still adding size but also density to the muscle (phase 2), and then really sharpening the muscle (phase 3). Overall, that’s going to bring you better results but it does take a while longer to achieve.

I’m all about giving credit where credit is due, so I’d just like to say that I did get the “5 day” concept from one of Nick Nilsson’s eBooks … I did, however, make some modifications as I saw fit. He’s got quite a few good books out and he really thinks out-of-the-box.

This lose fat gain muscle approach is a bit of an overview on a concept, but the main idea and basis for this plan is what really stands out to me. By alternating every 5 days for 30 days straight, you can ultimately lose fat and build muscle at the same time.

For a good workout routine to build muscle, checkout my bulking up workout routine that you can integrate into this 5 days on / 5 days off workout. In the bulking up routine I recommended 8 sets of 5 reps but you can use those exercises and apply the 5 sets of 12 reps as I outlined here. Either way you’ll be able to build muscle. The 8 sets of 5 reps is more geared towards building a little more solid muscle but not quite as large of muscles.