Episode notes
In this episode of Strength 101, Nick takes on one of the biggest questions in fitness: can you build muscle and lose fat at the same time? He explains why fat loss and muscle gain are technically opposite processes — one catabolic, one anabolic — and what it takes to balance them without losing progress on either side.
Nick breaks it down into three simple rules: lift weights at least three times a week, stay in a caloric deficit, and hit your daily protein target. He walks through real-world examples, including how to calculate your protein needs, why recovery matters as much as training, and how to avoid the common mistakes that leave most people spinning their wheels.
You’ll also hear why trying to “turn fat into muscle” isn’t how the body actually works, when it makes sense to focus on bulking or cutting instead, and how ...