Being honest, if you have the goal to Gain Muscle Lose Fat you are not going to gain much lean muscle mass. This is due to the fact that in order for you to lose fat you must place you body in a calorie deficit through your lose fat and gain muscle mass diet and through your workout. 


You can pack on some muscle mass but I wouldn't expect anything more than 2-3lbs over a month on your muscle mass workout.

For the vast majority of people with the intention of gaining muscle mass and losing fat their actual goal is to burn body fat to reveal a more defined and sculpted look to their body. In which case losing body fat should be the priority.

However this doesn't mean that your training routine will be completely cardio based just to simply lose fat. The goal is to gain muscle mass also so the best method to both build muscle and lose fat would be through a circuit training workout with dumbbells, barbells and you own body weight.

Gain muscle lose fat workout

Circuit training is a workout that is to be carried out in the gym simply because you more than likely won’t have all the equipments at home.

The format it follows it’s an intense one which will see you doing 5-8 exercises right through with no rest. This then counts as one set. At his point you would take a short 1 minute break before going straight back into the Gym Routine and completing it another 5-7 times.

These gain muscle lose fat workouts usually only last 30-40 minutes max however, you should feel completely drained after doing it. This, I believe, is the best form of workout to both build muscle and lose fat fast!

Gain muscle lose fat diet

If Your goal is to lose fat and gain muscle firstly you diet should have a slight calorie deficit. Not too great a deficit because you'll find that the Workout above will burn a significant amount of calories. 

Protein in the form of skinless chicken breasts, steaks, fish and whey should be included at least once with every meal as these foods are what grow and repair muscle.

On top of this Low G.I. carbs such as brown rice and whole meal bread with every meals except for breakfast (when you should be eating sugar free muesli) and after 6 o’clock in the evening when carbs are forbidden as they result in fat being stored.