 Next question is from brother Louie Louie Louie 87 Can I still build muscle and lose fat even if I walk 25,000 steps a day? I work out three or four times a week and do intermittent fasting every day I am also at a caloric deficit every day. What is your advice to do body? Recomposition successfully given my situation. Let's forget all the information. He gave us because Then we'd have to design a routine and I ask him more question. Here's the real question Can you lose fat and build muscle at the same time? Typically you it's very challenging Especially if you're intermediate or advanced like if you're really advanced you've been working out for a while We've been eating pretty good for a while and then you decide to go on a cut and you're like I'm gonna build while I cut like good luck like this is a very challenging thing to do Probably not we call that like the Goldilocks zone. Yeah Yeah, if you're a beginner this happens all the time Every single new client I trained gained muscle and burn body fat There's an exception to that the advanced or intermediate person who's been off on a layoff, right? So when I if I've been off for a few weeks. Well, yeah, that that I would put that in the same category the decondition Well, yeah So that's important though to note that because someone who's thinking that they they've been training for a long time Just then now they think oh, there's no chance of me doing this This happens to me every time I go back to my training, right? So and the way I do it is I actually don't focus on losing I focus on building I try and eat a maintenance caloric intake and I go back to building metabolism do that the metabolism do the work I figure okay. This is my body needs. Let's say hypothetically maintenance is 3,000 calories I'm back to training for strength and trying to build I'm gonna eat till I'm satisfied say 3,000 calories and Inevitably what kinds of what happens in those first couple weeks is my body starts to remember where that had muscle It starts to put the muscle back on and then my metabolism starts to inevitably speed up which ends up reducing my body fat percentage Yeah, so aside from the muscle memory effects if you're consistent consistent consistent your advance Your best bet is to preserve muscle. So now how do you best preserve muscle? That's a good question You try to build it the goal is always to try to build muscle because if you're trying to build muscle And you're doing it right you're more likely to preserve muscle Then if you if you weren't but I mean calorie deficit is very difficult and a calorie deficit Especially if you're advanced to build and while losing body fat beginners Like I said every client I trained as a beginner the first few months. That's exactly what we saw those new be gains Yeah, I would see them gain muscle and burn body fat and it happened all the time I do think the the advice to this person though is to get out of the Deficit so if you're gonna if your goal is to try and to build muscle and you want to lean out also Being in a caloric deficit and moving that much and training that much is not advantageous Like it's gonna be really tough for that this person to build muscle right here They're more likely to to break down. You're that's true now. Are you guys familiar with this is an old? It's a famous study done in the 19. I want to say the 1970s maybe late 70s with Casey Viatter and Arthur Jones called the Colorado experiment I might have brought this up a long time ago. We've talked about this before a long time Arthur Jones is the inventor of Nautilus equipment Casey Viatter the the youngest mr. America back then mr America was a big bodybuilding contest ever I think he wanted was 18 this genetic phenom bodybuilder right really strong long muscle bellies the whole deal he Arthur Jones enlisted Casey Viatter in his experiment and the experiment was to test You know one set to failure training on Nautilus equipment really what Arthur Jones was trying to do was trying to sell Nautilus equipment and he took in this and there were people that are witnessing this and there was an actual study and You got to see this maybe Doug can look this up look up the Colorado experiment Casey Viatter or just Colorado experiment before and after Casey Viatter goes in there and he does this like insane one set to failure for an exercise with forced reps and super sad Like really really crazy stuff. He ended up gaining like 30 pounds of muscle while losing 15 pounds of fat or something crazy like that and like 60 days or some insane like that and it was Documented and it was real and people bring that up all the time and say oh, it's totally but look at that Now how long with a period of time was that was before and after there Doug? It was a very short period of time 28 days he did that he gained how much muscle and lost how much fat 63.21 Pounds of muscle mass gain according to this what now this was documented now Here's what a lot of people don't know because horse steroids Well, here's what happened Casey Viatter is already a pro bodybuilder in that before picture he had stopped training and Probably it speculated went off antibiotics. So he had muscle memory To use plus he went on some whatever they use back in those days, you know deep all deck or whatever Then he enrolls in this thing. So he's got like crazy muscle memory Well, and this is the point I was trying to make right so he would be considered it advanced Yeah, an advanced lifter who was taken off and I noticed this when I just take a couple weeks off So you don't even have to be off for a very long time I right away noticed when I've been off for a few weeks or a month or two of training consistently and or that even just being Inconsistent with my volume my volume significantly low I'm sporadically training and just getting back up to my my normal volume of training and back to eating correctly And getting enough protein and taking calories like I should and you get that trans yeah I get that nice little build a little bit of muscle burn a little bit of body fat So it is possible for that But what you're saying is so true is that if you're somebody who's asking this question and you haven't missed a workout in two years And you're training, you know three to five days a week and you've scaled and progressively overloaded multiple different ways Yeah, really hard for that person to continue to build muscle and burn body fat most they've gotten most those benefits already