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30 Day Full Body Killer Workout

How to build muscle mass and lose fat at the same time

The goal of the many bodybuilders is to gain weight and get rid of fat at the same time. Unfortunately, most of those who train for this purpose in their heads, stand in one place for several months, or even years. This leads to the fact that bodybuilders are beginning to apply more and more radical training methods.

Anyone who has ever gone through the phases of weight gain or fat burning knows exactly what extremes are being discussed. To gain muscle mass, the body needs food in large quantities and a reduction in all extraneous activity. To remove fat after such a weight gain, the body needs a lot fewer calories and a lot harder cardio workouts. To find a mutual compromise between weight gain and fat loss, it is necessary to take decisive steps in both directions, understanding the principles of functioning of various body systems.

However, the plan described below is a bit extreme and designed for professionals. But it is he who will help you achieve these two mutually exclusive goals at the same time, as it includes periods of extreme malnutrition, for fat loss, and extreme overeating for gaining muscle mass. This scheme is combined with workouts for weight loss, for relief and for increasing muscle mass. Most of the time, you’ll stick to fat loss, consume a small number of carbohydrates and calories, and perform fat burning exercises.

Weekly Training Process

  • Monday – morning cardio *, evening strength training
  • Tuesday – high-intensity cardio at any time of the day
  • Wednesday – morning cardio *, evening strength training
  • Thursday – high-intensity cardio at any time of the day
  • Friday – in the morning cardio *, in the evening strength training on the relief
  • Saturday – high-intensity cardio at any time of the day, calorie intake to maintain current weight
  • Sunday – no workouts, calorie intake to keep current weight
  • * (the presence of cardio in the morning depends on the individual characteristics of the organism)


Some types of cardio should be performed 3-6 days a week, and alternate long, low-intensity and high-intensity workouts for weight loss. Walking on an inclined treadmill for 45 minutes is ideal for long-term cardiovascular exercise, which should be done on days of strength training (up to 3 times a week). Running in the open air, on a treadmill and cycling are excellent options for high-intensity exercise, which should be performed on non-strength training days (2-3 times a week). On the possibilities for high-intensity workouts, you can read in the material “High-intensity interval training for burning fat.”

Follow the limits of maximum performance: 3 cardio training and three high-intensity workouts per week. Athletes with an average level of metabolism fit three high-intensity exercise, without cardio. Those with a high level of metabolism need only 1-2 high-intensity workouts per week.

Power Training

The mode of your strength training is sometimes more important than the content itself. For building muscles and simultaneously burning fat, it is essential that weight training takes place in the afternoon / early evening, which will allow you to burn fat during the day. At this time, you stick to a low carb/calorie diet. Also, when planning strength training, it should be noted that they should take place no later than 6 hours before bedtime. This is the time when you overeat to stimulate protein synthesis and replenish glycogen stores. If you do it too early, you will stop the process of burning fat in the rest of the day.

Strength training for terrain should be carried out three times a week every other day, for example, Mon / Wed / Fri or To / THz / Sat. Training sessions should consist of heavy basic exercises with some overlapping work on different muscle groups. In other words, do not allocate one workout only for hands. You need workouts that stimulate a large number of anabolic hormones and muscle growth.


And now the most interesting, food! The diet is divided into two different phases, low in calories/carbohydrates and high in calories/carbohydrates. The following are recommendations:

Low Calorie/Carbohydrate Ratio

  • Duration – all day, when there is no strength training and ½ days, when there is strength training
  • Calorie intake – 10-12 x body weight
  • The share of macronutrients – 50% of proteins, 30% of fats and 20% of carbohydrates
  • High calorie/carbohydrate ratio
  • Duration – only in the days of strength training. From the beginning of the training session to sleep
  • Calorie intake is the same as with low-calorie intake, but these calories should be consumed in 6-8 hours (10-12 x body weight or 1600-1900 kcal for a person weighing 70 kg).
  • The share of macronutrients – 20% of proteins, 5% of fats and 75% of carbohydrates
  • Percentage of calories/carbs to maintain current weight
  • Duration – Weekend
  • 15x calorie intake
  • The share of macronutrients – 50% of proteins, 30% of fats and 20% of carbohydrates
  • Based on this, a bodybuilder with a weight of 70 kg will need 1600-1920 kcal with a low calorie/carbohydrate intake. The share of 50% / 30% / 20% suggests consumption of 200 g of proteins / 53 g of fat / 80 g of carbohydrates.

3-day strength training program to build muscle and burn fat

Perform three sets of 8-12 reps for each exercise. Alternatively, you can perform 4-6 sets of 4-8 repetitions of each exercise and, if possible, use antagonistic supersets.

Fine tuning the program

This program works well for those whose average weight gain / fat burning metabolism is at the average level, and for those who are not overweight or overweight.

If the weights arrow shows a decrease in pressure, then the calorie deficit is too low and you should either reduce your workout for weight loss or increase the number of calories on low calorie/carbohydrate days.

It is essential to understand, regardless of how successful the program is, the moment will come when the mutual task of gaining muscle mass / fat loss can no longer be performed this way. Then it will be necessary to go to a more specialized program.

Useful Supplements

Speed ​​up the process of gaining muscle mass will help sports nutrition – protein, creative, gainer, arginine, BCAA, amino acids. These supplements are specially designed for athletes and fitness-active people of different levels of fitness. Such drugs are perfectly safe, and their effectiveness has already been proven.