#75 - How To Build Muscle AND Get Leaner

In this week's episode of Talking Nutrition, Kristine and Johan break down how to eat and train if you want to BOTH build muscle AND lose body fat.

You'll learn about periodization, building meals to support your goals, protein requirements, and why lifting weights and eating a high protein diet are some of the best investments you can make in your long term health and fitness.

Questions answered in this episode:

• Siv: How to balance the macros in the meals, when the goal is to build muscles and get leaner in the same time. 
• Tonje: How much protein should I eat to 1) loose weight, but also 2) build muscle? I have read so many different answers to this, and I genuinly wonder what I should keep up with
• Sunday: Do you recommend more weight and less reps or less weight and more reps for weight loss? And what if you want to build muscle?

Timestamps:
0:00 Introduction - Muscle gain vs fat loss
6:34 Balancing your macros
13:32 Goal-based protein requirements
18:51 Rep ranges for weight loss and muscle gain
23:46 The best long term investment you'll ever make
28:59 Outro


**This episode is brought to you by Odyssey Coaching Systems & KA Nutrition**

More from Johan and Odyssey Coaching Systems:
- Instagram: @johanvesters_ocs
- Website: www.odysseycoachingsystems.co
- E-book (FREE download): www.odysseycoachingsystems.co/e-book