iStockphoto / Liudmila Chernetska/gentle studio/MacroFactor
In recent months I have written at length about how being introduced to the MacroFactor app changed my life for the better. I wrote about how at its core the original MF App is a calorie logger used to streamline weight loss or gain, and how the new MacroFactor Workouts app makes building muscle through strength training and progressive overload more efficient than at any other time in history.
Today, I want to just break down what it looks like in action from the start to seeing results.
Can You Gain Muscle While Losing Weight With MacroFactor?
Cass Anderson / BroBible
Depending on where you are in your Health and Fitness journey, gaining muscle while losing weight can either be a very achievable goal or one that will require some serious finesse. Typically, in order to actually gain muscle someone must be in a caloric-surplus, meaning they are taking in more calories than they are burning and those excess calories, primarily made up of protein, help convert the body’s work into bigger, stronger, and heavier muscles.
Download the MacroFactor Apps For iPhone or Android – use code ‘brobible’
But that is not always the case! And I’m quite literally a living/breathing example of that. ‘Body Recomposition’ is the process of gaining muscle while losing fat and it is heavily dependent upon individual circumstances. For ‘trained’ individuals who have been lifting weights for a long time, it will be more challenging. And for individuals with an already low body fat %, it will also be more challenging.
It is, however, very possible through the MacroFactor calorie logger app and the MacroFactor Workouts app for someone like myself, who started with a virtual blank slate, to gain muscle and lose a lot of fat. I went from close to 200-pounds at 5’7″, primarily only doing cardio, down to between 150-160 pounds and around 13% body fat.
Losing Fat, Gaining Muscle
Cass Anderson / BroBible
In order to lose fat a caloric deficit must be achieved. That means taking in fewer calories than the body is burning. This is where MacroFactor changed the industry. It makes tracking/logging meals/snacks/calories easier than ever. It is more accurate and faster than the competing apps on the market. And MacroFactor’s dynamic algorithm adjusts weekly to meet goals throughout the weight loss process.
Want to lose fat? Start using MacroFactor. Want to supercharge the process? Start building muscle along the way.
With MacroFactor Workouts, you input your available gym equipment, choose preferred workout duration and number of sessions per week, any muscle groups you would like to highlight, and voila, the MacroFactor Workouts App creates custom workout routines specifically tailored to you.
From here we start stacking days on days on days. Real change does not happen overnight. It takes time to train your muscles and for the muscle fibers to adapt to change. Protein is needed for growth. Never skip your protein goals with MacroFactor!
Learning to love the process, the day to day grind of lifting, logging, and feeling great is what I loved the most throughout my own body recomposition journey.
Download the MacroFactor Apps For iPhone or Android – use code ‘brobible’
How Both Can Happen At The Same Time: Fat Loss, Muscle Gain
Cass Anderson / BroBible
A fascinating 2024 article from Eric Trexler outlines that mechanisms which occur in fat loss and muscle gain. The major takeaway is they are not mutually exclusive and rely in different metabolic processes for each to occur.
For fat loss to occur, a caloric deficit must take place. It really is that simple. Tracking calories going into your body allows the MacroFactor App to know your Total Daily Energy Expenditure and set a preferred caloric deficit so you can meet your weight loss goal by burning fat.
For muscle gain to occur, a stimulus must be applied to the muscles in the form of resistance training. This has to happen. MacroFactor Workouts makes this easier and more enjoyable than ever by creating custom/unique workout routines to meet your goals.
Download the MacroFactor Apps For iPhone or Android – use code ‘brobible’
Protein is also needed in order for muscles to grow so adequate caloric intake is still required. This is certainly achievable while in a caloric deficit but also more attainable for individuals who are not already deep into resistance training and/or have low body fat, though it it still possible in those instances.
A Balanced Strategy With MacroFactor and MF Workouts
MacroFactor
Now that we have established that it is possible to lose fat while gaining muscle, it is worth a reminder that muscle is around 15-20% denser than fat. And while we are losing fat, and trying to lose weight, while also gaining muscle, this can make the overall process of weight loss (if that is a goal) slower because the approach is more balanced.
Think of it this way, I am wearing a weighted belt full of fat. Slowly, I am shedding the ‘fat’ weights on the belt but replacing them with smaller, denser weights representing muscle. While overall I may be losing weight, the process is slower because I am replacing some of the fat last with muscle.
From a purely aesthetic standpoint, this is the desired outcome for many. Muscle looks great! I’ve never received more compliments in my life about my physical appearance than I have over the year.
Download the MacroFactor Apps For iPhone or Android – use code ‘brobible’
Generally speaking, a pound of fat takes up about 4x more space than a pound of muscle (according to a report from InBody USA). This will also be great in the body recomposition process because of the slimming effect due to reduced fat.
Who Is This Approach Best For?
Cass Anderson / BroBible
Body recomposition is, in theory, achievable for everyone. Anecdotally, I can say that it worked best for me as someone overweight with a lot of excess body fat and who was willing to put in 4 weight lifting sessions a week while also engaging in cardio. I’ve since competed in multiple triathlons and have signed up for a 70.3 later this year with an eye on a full IM next year.
It does not have to be that intense though! In a broad sense, going from zero strength training at all to using the MacroFactor Workouts App will be a life-changer. Building muscle will lead to an increased metabolic rate (can eat more calories daily when replacing fat with muscle), it leads to enhanced bone density, better mobility, and overall longevity in life.
Losing fat while losing weight overall, depending on individual circumstances, can also be very beneficial. While it might not be necessary for many individuals, there are many among us who can benefit greatly from losing fat. For instance, when I lost 40+ pounds with MacroFactor, losing fat while gaining muscle, my Total Cholesterol went from 234mg/dl to 186mg/dl. My HDL (so-called ‘good cholesterol’) went from 52 to 58 and my LDL dropped from 155 to 109. Triglycerides dropped from 162mg/dl to 82mg/dl. For the first time since college, I had healthy levels of cholesterol.
That also took some diet tweaks along the way, introducing more fruits and vegetables into my daily diet while ensuring I met my daily protein goals. But that was all part of the fun throughout my process.
As for getting started with the MacroFactor App + MacroFactor Workouts, you are in luck because (1) there is a bundle and (2) you get 2 free weeks with the promo code ‘BroBible’ to see if the apps are right for you.
Just like the MacroFactor calorie logger, the Workouts app is lightning fast. There’s never lag when trying to update. The in-app rest timer is incredibly responsive. You can log reps, sets, rest time, weight, and the database has virtually unlimited exercises to log along with handy visuals on how to complete each exercise. Co-founder Jeff Nippard’s videos of him completing each exercise are easily accessible alongside each workout making it a breeze to tackle new exercises that you might’ve never attempted in the past. It truly unlocks a whole world of potential.