How To Gain Muscle Without Gaining Fat

Gain Muscle Without Gaining Fat

The realm of gaining muscle without putting on any fat is right up my ally. If you haven’t read my story, after my freshman year of college I was able to put on 30 pounds of muscle without gaining an ounce of fat. I had seen guys before try and put on size only to come back bigger, gaining mostly fat.

The last thing you want when trying to put on muscle is to gain fat along with it. Far too many people fall into the thought process of “I can eat whatever I want, and lots of it. Then just lift and I will get big.” Sure you will get big, but half of the size you put on will be fat.

So how do you avoid this?

First off, it must start with nutrition. Everything you do whether trying to gain muscle, lose fat, get a six-pack, etc.; it starts with what you put into your body. Just because you are trying to gain muscle and size does not mean your diet can go haywire. Yes, you will need to eat more than usual but you still need to focus on putting real foods into your body.

Eating real foods is always best no matter what your goals are. 

Below are some example real food sources for putting on muscle:

Proteins: chicken, eggs, grass fed beef, fish, …
Fats: coconut oil, grass fed butter, nuts, seeds, avocado, …
Carbs: beans, sweet potatoes, rice, oats, fruits …
Veggies: broccoli, asparagus, spinach, kale, cauliflower…

Eating lots of the foods above is best no matter what your goals are. When trying to gain muscle you must be consuming more calories than you burn. You must also feed your muscles at the correct times.

Once again, the best times to get in your carbohydrates are after workouts, preferably within 30 minutes of finishing. You can then add in a sweet potato or oats to some other meals throughout the day. One thing you must remember is to bump up your calories slowly. Bumping up your calories and carbohydrate intake too quickly can lead to fat gain. So start incorporating them slowly and bump up over time.


When trying to put on muscle, doing conventional long slow cardio sessions (jogging, elliptical, stationary bike) will eat away too much of your muscle, so take caution. Cardio, however, is very important when it comes to gaining muscle and really comes into play when trying to eliminate the fat gain.

In order to minimize fat storage, you must add in a few cardio workouts a week that will help you eliminate fat and boost muscle growth. This means sprints and interval training.

Sprints and other high intensity activities support muscle growth and eliminate fat storage. Therefore adding in 2-3 sprinting sessions each week is ideal when trying to cut the fat while putting on muscle.

You can partake in these sprint sessions either immediately after a weight lifting workout, 4-6 hours after a weight lifting workout, or on another day of the week. It really just depends on what works best for you. Sprints will bring results no matter when they are done, they are that powerful.

Whichever kind of “sprint” workout you decide to do, you must make sure it is intense. This means 10-30 seconds of all out intesntiy followed by a 1-2 minute break and repeating for 10-30 minutes.
The next piece of cardio you should throw into your daily routine to promote muscle growth and eliminate fat is walking. Unlike conventional slow cardio sessions (ie jogging), walking puts zero strain on your body and can be done 7 days a week without negatively effecting any of your muscle gaining results.

Instead, going for a walk can help regulate blood sugar levels and promote fat loss. Walking isn’t the best fat burning “workout” you can do in terms of time spent to results ratio but it can definitely boost your fat burning and will have no negative effect on muscle growth. If anything, walking is a great way to get some fresh air and soak up some vitamin D so try and do it for at least 30 minutes daily!

The Ultimate Gain Muscle Without Fat Guide

It honestly is not that hard to gain tons of muscle without gaining fat. Sure it takes lots of hard work, but when done correctly you will see incredible results. Below is a simple, short guide that you can follow when trying to gain muscle without gaining fat!

1. Eat real foods!

  • Focus on whole natural foods the majority of the time
  • Eat every 2-3 hours
  • Bump your calories slowly
  • Eat more calories than you burn
  • Try carb cycling (see HERE and HERE)
  • Dont eat crap. If you eat like crap you will look and feel that way too
  • Eat most of your carbs around workout times, preferably after

2. You must get STRONG!

3. Do the right kind of cardio 

  • Sprint. Simple as that!
  • Keep your cardio workouts intense, lasting 10-30 minutes, 2-3 days per week
  • If not sprints, do high intensity interval training. Go hard for 10-30 seconds, rest for 1-2 minutes and repeat

4. Walk and move often

  • Try walking for at least 30 minutes a day (more if you can)
  • Move as much as possible (this can be stretching, playing with your kids, frisbee, etc.)

5. Enjoy the process

  • Have fun with what you are doing, it always makes the process better
  • Make your workouts enjoyable
  • Find a partner to join you
  • Don’t give up

Final Words

There you have it, the ultimate guide to gaining muscle without gaining fat. As you can see, the process is pretty simple. It does take hard work and dedication, but if you follow the plan above you will start adding muscle and eliminating fat like never before. Remember to always set goals on where you eventually want to be. Go after those goals and don’t stop until you get there!

Questions or Comments?
I would love to hear your feedback below!

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P.P.S. Looking for the ultimate get fit guide? Check out the BodyFit 7X7 Program today!


  1. […] For example, if you choose Saturday for your day to cheat then keep that day throughout. All your other days should be focused on eating real food and properly timing your carbohydrates. […]

  2. […] 3-2-2: Three low carb, two medium carb, and two high carb days per week. This is more geared to those that have a lower body fat percentage to start off with. Remember, the more body fat you have, the less carbs you should eat in the beginning. However, carbs are essentially to everyone’s diet so be sure not to cut them out completely. (See why HERE, HERE, and HERE!) […]

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