Gaining Strength/ muscle + fat loss at the same time

[DrHateface]

I'm currently interested in developing as much strength as possible with little to no change in weight. How would I go about this, building stronger muscle rather than more muscle? Eat a minor caloric surplus? eat at maintenance calories? any macronutrient ratios I should be aware of?

furthermore, I was curious about if it's possible to burn fat and build muscle at the same time even after training regularly and establishing a healthy base (I know you can burn fat and build muscle at the same time, as I did both when I first started kickboxing). I've researched this again and again, but can't really find a solid answer. thoughts?

[wonderbeard]

I'm currently interested in developing as much strength as possible with little to no change in weight. How would I go about this, building stronger muscle rather than more muscle? Eat a minor caloric surplus? eat at maintenance calories? any macronutrient ratios I should be aware of?

furthermore, I was curious about if it's possible to burn fat and build muscle at the same time even after training regularly and establishing a healthy base (I know you can burn fat and build muscle at the same time, as I did both when I first started kickboxing). I've researched this again and again, but can't really find a solid answer. thoughts?

while it's not really a magic answer, look into carb cycling. if you use it right, you should be able to gain muscle while gaining MINIMAL fat. Good luck.

[DrHateface]

I once gave keto a shot, but that didn't work out too well

do you mean carb cycling as in alternating days of high/low carbs?

[AbAbber2k]

No need for gimmicks. The only real reason to follow Keto/Carb Cycling/Intermittent Fasting/etc/etc is for personal and lifestyle preferences.

Follow a strict lifting schedule, track your lifts, eat at or just BARELY under/over (depending on focus of muscle gain vs fat loss) maintenance calories, and aim for at least 1g/lbBW protein per day. I dropped from 10 to 9% following those rules with NO change in bodyweight. Results will vary of course... I'm coming back from seriously falling off the wagon so I have the benefits of a nice training rebound, but the principles are sound.