To gain weight and lose fat, train hard, eat a small calorie surplus, and keep protein high so muscle growth outpaces fat gain.
What This Goal Really Means
People use one phrase for two outcomes. The first is body recomposition, where you raise lean mass while trimming fat at the same time. The second is a slow bulk with tight control, where you add scale weight while keeping fat gain small. Both routes work. Your pick comes down to training age, body fat level, and patience.
If you lift for the first time or after a long break, the body adapts fast. New muscle shows up even with a mild surplus. If you are lean and trained, changes take more time. In that case a clear plan stops wasted weeks and keeps the scale honest.
Quick Targets: Calories, Protein, And Training
Start with targets that set the tone. Aim for a small surplus most days, enough to drive growth without a soft midsection. Keep protein high so each session pays off. Lift at least three days per week and move daily. The first table turns those ideas into numbers.
| Body Weight | Protein Target (g/day) | Calorie Surplus (+kcal/day) |
|---|---|---|
| 50 kg | 80–110 | +150–300 |
| 60 kg | 95–130 | +150–300 |
| 70 kg | 110–155 | +200–350 |
| 80 kg | 125–175 | +200–400 |
| 90 kg | 145–200 | +250–450 |
Gaining Weight And Losing Fat: How Recomposition Works
Muscle grows when training sends a strong signal and diet supplies building blocks. The signal is progressive overload. The building blocks are amino acids and energy. When both line up, new tissue forms and your look tightens. If the surplus stays modest and steps stay high, fat gain stays small.
Protein does more than feed muscle. It raises fullness, blunts cravings, and props up daily burn through the thermic effect of food. A range around 1.6–2.2 grams per kilogram suits many lifters. During hard cuts, research shows even higher intakes can keep lean mass steady while fat drops. For deeper context, see the ISSN protein position stand.
Set Your Calorie Surplus The Simple Way
Pick a weekly gain pace first. A handy range is around 0.25–0.5% of body weight per week. That is slow on purpose. It keeps you near the sweet spot where muscle gain leads the way. Track morning weight three to four times a week, average it, and adjust food by 100–150 kcal as needed.
Use calorie dense add-ons to fine tune intake without giant meals. Olive oil on rice, peanut butter on toast, trail mix in your bag, full-fat yogurt at night. These small bumps move the scale without a food coma.
Lift For Growth, Not Just Sweat
Choose big moves that hit many muscles. Squat, hinge, push, pull, and carry. Add a few accessories for arms, calves, and delts. Most lifters do well with three to five sessions per week. Each session lasts 45–75 minutes with crisp sets and honest rest. For general strength targets across the week, the Physical Activity Guidelines for Americans call for muscle-strengthening work on at least two days.
Weekly Template You Can Start Today
Day 1: Lower body plus core. Day 2: Upper push and pull. Day 3: Lower body plus posterior chain. Day 4: Upper push and pull with arms. If you train three days, rotate the first three days across weeks. Keep a logbook and beat last week by a rep, a set, or a small load jump.
Rep Ranges And Progression
Live in the 5–12 rep zone for most sets. Sprinkle 12–20 on smaller moves. Stop one to two reps shy of form breakdown. When top sets land at the high end with solid form, raise load. This keeps the signal strong while recovery stays on track.
Cardio That Helps, Not Hurts
You do not need to be a statue. Easy cardio keeps the engine humming and helps appetite control. Two to three short sessions per week work well. Think brisk walks, cycling, or incline treadmill. Keep hard intervals away from leg day so strength work stays sharp.
Micros, Carbs, And Fats
Carbs fuel training and help recovery. Center them around sessions: a steady serving before, a solid dose after. Fats carry flavor and calories, so use them to push the surplus when appetite lags. Fill plates with fruit, veg, and dairy or dairy swaps to cover vitamins and minerals.
Sample Day Of Eating
Breakfast: eggs, rice, and fruit. Lunch: chicken thigh, potatoes, and salad with olive oil. Snack: yogurt with honey and nuts. Dinner: beef, pasta, and greens. Late snack: whey shake and a banana. Adjust portions to hit your targets from the first table.
Use NEAT To Tilt The Balance
NEAT stands for non-exercise activity thermogenesis. Think steps, fidgeting, chores, and yard work. Keep daily steps in a steady range so your energy burn does not crash when you raise food. A simple floor is 7–10k steps on training days and a touch more on rest days.
Protein Timing Without Drama
Spread protein across three to five meals. Hit 0.4–0.6 g/kg per meal, give or take. A pre or post workout dose helps, but the day total matters most. Mix sources: eggs, fish, dairy, meat, lentils, tofu, and a whey shake if you like.
Recovery Habits That Keep You Growing
Sleep sets the ceiling on progress. Aim for seven to nine hours in a cool, dark room. Keep a short wind-down, park the phone, and stick to a rough schedule. Hydration matters too. Drink with each meal and keep a bottle near your rack or desk. Stop screens at least a bit before bed so your brain can land.
Kitchen Strategy That Makes The Surplus Easy
Cook once, eat many times. Batch protein in bulk, like chicken thighs, meatballs, or a lentil stew. Prep carbs in trays: rice, potatoes, or pasta. Keep sauces that add calories fast, like pesto, peanut sauce, and olive oil dressings. Build repeatable plates that you can scale up or down by spoonfuls.
Store a grab-and-go box: trail mix, nut butter packs, protein bars, and beef jerky. When appetite dips, the path of least resistance wins. A quick hit between meals can be the difference between a flat week and a win.
When To Pick Recomp Or Slow Bulk
If body fat is moderate to high or you are new to lifting, try true recomposition first. Keep a tiny surplus or even sit near maintenance. Pair that with high protein and smart training. If you are lean and past the newbie bump, a measured surplus tends to win. Pick a pace, stick to it for eight to twelve weeks, then check photos and strength notes.
Progress Checks That Beat The Mirror
Use four markers. The scale trend, the logbook, tape on waist and hips, and progress photos in the same light. If waist moves up faster than strength, pull 100–200 kcal. If the logbook stalls and weight stays flat for two weeks, add a small bump.
Supplements: Small Rocks, Not Magic
Whey is convenient protein. Creatine monohydrate helps you push hard and hold lean mass. Caffeine sharpens tough sets. Fish oil can round out your diet if you rarely eat oily fish. Check labels, stick to trusted brands, and keep doses plain. The base of the plan still lives in food and training.
Common Mistakes That Stall Gains
Guessing intake and training by feel. Fix it with a food log and a simple plan. Chasing pump work while the main lifts crawl. Fix it by pushing strength in core patterns. Cardio binges that erase the surplus. Fix it with short, easy sessions and steady steps. Weekend blowouts that flip the weekly math. Fix it with a preplanned dinner and a solid breakfast the next day.
Skipping deloads. Fatigue hides progress and drags lifts down. Take four to seven easy days every six to ten weeks. Drop sets by a third and load by a small notch. Come back fresh and ready to climb.
Second Table: Easy Calorie Add-Ons
Use this list to raise intake by small steps without a giant plate. Toss one or two items into meals as needed.
| Food | Per Serving (kcal) | Simple Use |
|---|---|---|
| Olive oil, 1 tbsp | 120 | Drizzle on rice or salad |
| Peanut butter, 2 tbsp | 190 | Spread on toast or apple |
| Trail mix, 60 g | 300 | Keep a bag in your pack |
| Whole milk, 250 ml | 150 | Pair with oats or cookies |
| Greek yogurt, 200 g | 190 | Top with honey and nuts |
| Cheddar, 40 g | 160 | Melt on eggs or pasta |
Meal Timing Around Training
Eat a carb and protein meal one to three hours before you lift. Pick foods you digest well, like rice and chicken or oats and yogurt. After training, eat another mixed meal within a few hours. The exact minute is not the point. Total intake across the day does the heavy lifting, while timing adds a small edge.
Midplan Adjustments You Will Likely Make
Hunger low? Push fats with olive oil or peanut butter. Appetite high and fat creeping up? Shift calories toward carbs around training and trim snacking at night. Sore all week? Cut junk volume and add walks. Strength down two weeks in a row? Deload for a short spell, then resume fresh.
Turn The Plan Into Action
Pick your template, shop once, and batch two staples for the week, like rice and chicken. Set protein first, then carbs around training, then fats to hit your surplus. Keep steps steady, train with intent, and check the four markers each week. With that loop running, you gain weight with shape, not fluff.