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How to lose fat and gain muscle. If I woke up fat tomorrow and had to get lean again fast, this is exactly what I’d do: ✅ Multiply bodyweight in lbs x10 = starting calories ✅ 1g of protein per lb of GOAL bodyweight ✅ 0.3g of fat per lb of bodyweight ✅ Track every meal with complete accuracy ✅ 30 mins cardio every day ✅ 10,000 steps — no excuses ✅ Strength training 5–6x a week ✅ Follow a real program that builds muscle ✅ 3L water daily creatine ✅ Eat the same meals every day (boring works) ✅ Plat
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