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How to Build Muscle AND Lose Fat At The Same Time (MY SIMPLE STRATEGY!!)

– What’s going on, everybody?
It’s your boy, Tanner
Wideman of BarbarianBody.
Today, I’m gonna be sharing with you guys
my very simplistic process
for building up muscle mass
and losing fat at the same time.
You guys know the drill.
Let’s get straight into this one.
Alright, now we’ve got the
obligatory shirtless portion
of the video done,
let’s get straight into it.
I’m gonna be sharing with you guys
my personal, simplistic strategy.
This is what I do first,
before I get into calculating
all these numbers,
before I have to follow
some strict routine,
I follow this and start losing fat,
and building up muscle
mass quite significantly,
and, in fact, I don’t
even really do too much
of the calculations anymore.
You’re gonna love this.
So, the first question that I get
from guys looking to lose
fat and build muscle,
is what’s my calorie deficit?
What’s my calorie surplus?
Before we get to that,
we’re gonna handle the foundation here,
crush it with that,
and you will see significant results
simply just from doing that.
So, the first step that I make right here
is called error hunting,
and what error hunting simply is,
is I reflect on what I’ve been doing wrong
for the past two to
three weeks with my diet.
There’s three main things
that I take into account.
Number one, alcohol
consumption during the week.
Number two, eating snacks
and bad food during the week,
so within the house.
Number three, how poorly that I’m eating
when I go eating out on the weekend,
in addition to alcohol consumption.
Now, I recommend that you do this
with a piece of paper and a pencil,
’cause once you see it
down on a pad of paper,
that’s when you really go wow, that’s bad.
And typically what’s gonna happen,
is I’m gonna create
this long list of errors
that I’m doing with my diet,
and I instantly begin
circling the really easy ones
that I can make changes
with, as of right now.
So, if I notice that I’ve been
drinking two to three beers,
you know, two to three nights per week,
during the week day, that’s one.
At this point, now, I wanna lose some fat.
I’m just gonna instantly take that away.
I noticed that my Uber Eats delivery app
has about four or five deliveries
for Saturday and Sunday.
Now I’m gonna go for two or three.
If I notice that I’ve been having
a lot of Welch’s snack
packs, those are delicious,
and rice crispy squares (laughs),
and rice crispy squares, then guess what?
I’m gonna cut them out,
and I’m gonna do the
very simplistic process
of purging my kitchen,
to make it really easy to succeed.
And when I mean purge my kitchen,
your kitchen likely has some
really good-tasting shit
that you would love to
eat at any given moment.
What you do, is you get rid of 80% of it.
So, now that you’ve taken
about 80% of your distractions,
of your most unhealthiest
and tastiest snacks,
well, now you’re gonna
make this a lot easier
to actually commit to not eating
that stuff during the week,
because when you’re hungry,
you’re gonna go into your cupboards,
your pantry, and your fridge.
You see the stuff there, the good stuff,
Fruit Gushers, Fruit
by the Foot, Jos Louis,
you’re gonna be like,
dude, I gotta have one.
So by taking it out, you really
make it easier for yourself
to commit to these things,
and again, this is personally what I do,
and I’ve noticed that I’ve
been consuming my alcohol
during the week, guess what?
Not gonna be picking up alcohol.
I’m not gonna be storing
extra alcohol at my place,
in my alcohol cabinet.
I’m not gonna be having
beers in my fridge.
I need to purge everything,
so there’s no distractions,
no temptations.
The next step is to start to add things
into my routine, as well.
Now, we need to focus on
more of the muscle building,
so I want to get more protein.
First step I do, is I’m gonna
go hit the grocery store,
and get myself one to
two, sometimes three,
cooked chickens during the week.
Mix it with some rice.
It’s a super cheap meal,
’cause it’s gonna help me
consume more of my protein,
and it’s gonna be a clean
source of protein, as well.
Now, that’s typically gonna
cover me for my lunches.
When it comes to dinners,
I’m also gonna reflect
and, okay, it looks like
I haven’t been cooking,
so I gotta get back into
the habit of doing that.
So, I’ll probably hit the
grocery store on a Monday.
I’ll pick up the usual stuff.
You can see a couple of clips
of the types of foods that I like to get,
and it commits to cooking myself dinner
about every two days,
because if I cook enough
dinner for the one night,
it’ll probably last me
for the second night.
And these dinners are typically
stir-fries filled with vegetables,
and lean sources of protein,
either ground turkey or chicken breast.
Now, the main goal with the chicken,
with the stir-fries, with all that,
is to get one gram of protein
per pound of body weight.
If I’m noticing that I need to lose fat
and build muscle mass simultaneously,
there’s a good chance
I wasn’t even hitting
my one gram of protein
per pound of body weight,
so now I gotta be a little
bit more strict with it.
Okay, so when it comes to my training,
again, I’m gonna be reflecting on,
what have I been doing for
the past two to three weeks?
Okay, I really have not
been on top of my workouts.
Now, this will typically happen to me
around seasonal times, such as Christmas,
but if I haven’t been training,
I’m gonna go, okay, which
days was I not training?
After that, I need to get
recommitted to my schedule, okay?
I’m gonna workout Monday,
I’m gonna workout Wednesday,
and I’m gonna workout Friday.
Now, if I’m really
getting serious with this,
then I might add in even a fourth day,
and I might do Monday,
Tuesday, Thursday, Friday.
Wednesday, rest day.
So, after I’ve got that covered,
I need to, again, refer
back to what I’ve been doing
the past two to three weeks.
What’s my intensity been like?
Have I been dicking around on my phone?
And, guys, when I’m
dicking around on my phone,
it’s for you guys.
It’s so I can build the brand,
complete the orders and stuff.
Regardless, it’s not
acceptable in the gym,
so if I’ve been doing that,
I need to go come on, man.
When we’re in the gym, we’re
supposed to be working out.
Build the brand outside of those times.
So, I really have to reflect on that.
What’s my intensity been like?
Have I been strict on my rest periods?
Have I really been challenging myself
with intensity increases on my final set?
Things like drop sets, rest-pauses,
forced negatives, half reps.
Have I been doing that?
No, okay, now we need to apply those
into the routine, as well.
Now after I’ve gotten the
resistance training portion
of the workout done,
the next question is,
okay, what about my cardio?
Have I been doing that?
No, I’ve been getting, like, one,
maybe two of those cardio
sessions every week.
Now, we need to add that to the schedule,
and I draw out my schedule.
I’ve got a really big whiteboard.
You can actually probably
see it right there,
and what I do is when I’m really
trying to stick with this,
I’ll draw what my exact
routine is on there,
keep it up there forever.
And that’s pretty much the process.
Once I have all that laid down pat,
and I’m consistent with it,
after two or three weeks I notice,
guess what, I have lost a lot of fat
and built up a lot of
muscle mass right there.
I am pretty happy.
What the main problem was,
was that I just didn’t have my routine.
I didn’t have the foundation laid,
and you know what?
I don’t really need to focus on doing
an exact calorie surplus,
or an exact calorie
deficit, or my exact macros.
Protein I do recommend
that you keep track of,
because too many guys miss that,
but having my exact protein,
and carbs, and my fats,
and all that stuff, I’m not into that.
I like simplicity.
So that’s, personally,
how I like to do it.
So, there you guys go.
That concludes today’s video
on how I, personally, like to,
in a very simplistic process,
build muscle and lose fat.
Other than that, guys, if you
made it this far in the video,
be sure to leave a comment
letting me know exactly what this is.
Yes, we brought him back,
so I can see if you guys made
it to the end of the video,
and, also, so we can
throw off everybody else
in the comments section when they go,
why is everybody commenting
white deer with golden antlers?
If you guys enjoyed the video,
then be sure to smash that
like button down below,
and also be sure to subscribe
for weekly workout tips
and nutrition tips,
that you will not want to miss.
Thank you so much for
joining me, you guys.
I will see you all in my next video,
or the next, yeah, I’ll see you there.

Randall Smitham



  1. MiniRunnera Posted on May 29, 2019 at 12:24 pm

    Question is how much cardio do you do?

  2. George Costarica Posted on May 29, 2019 at 3:58 pm

    I purge my kitchen once a year. The remainder of the year I eat what I want. That one day of purging keeps rightuous

  3. Koraf Kambal Posted on May 30, 2019 at 3:04 pm

    White dear you earned my subscription bro this worked like magic 💘💘💘

  4. chris Posted on June 1, 2019 at 4:47 am

    lol cool deer =)

  5. Ashton Groves Posted on June 2, 2019 at 6:12 am

    So i need 270 grams of protein

  6. Binky Poo Posted on June 2, 2019 at 5:42 pm

    Whats a good exercise routine

  7. YOUNG ENTREPRENEURS Posted on June 4, 2019 at 4:20 am

    Am fat help lol not fat fat but always wanted to be cut but dont know wtf am doing

  8. Ya Boi Diglett Posted on June 4, 2019 at 12:28 pm

    So surplus or deficit?

  9. FIFA1907 Posted on June 4, 2019 at 9:17 pm

    Thank you bro . You are really motivating me, ill inform you about my results in 1 month.

  10. power pipe Posted on June 5, 2019 at 6:39 pm

    thats it , i'm out . Give me a beer

  11. CPA marketingacademy Posted on June 6, 2019 at 3:50 am

    Not program selling??? No BS?🤔🤔🤔is this a real video🤔🤔🤔🤔

  12. Trey Thompson Posted on June 6, 2019 at 6:04 pm

    Oh woah antler guy is back

  13. The Truth Posted on June 7, 2019 at 6:58 pm

    After pic is photoshopped

  14. Jacob Thompson Posted on June 8, 2019 at 9:43 am

    So should you be gaining or losing weight in this instance? Because I've been doing this and gained about 5 lbs, I definitely see muscle size but I cant tell if I'm getting leaner or not..

  15. Lucky Gamer Posted on June 10, 2019 at 12:30 pm

    How about we just do extreme numbers of push ups, sit ups and squat

  16. Sean4hero Posted on June 10, 2019 at 2:53 pm

    How the fuck am I gonna get 225 grams of protein a day ….

  17. Jon Entero Posted on June 11, 2019 at 12:51 pm

    anyone can lose weight with roids. God you lot have no f idea.

  18. Brenda Style Posted on June 11, 2019 at 2:38 pm

    Im from Spain and it was difficult for me to understand you, you speak so fast haha what about cardio? U said to do cardio twice a week? Or not? Thanks 🙂

  19. 32ways Posted on June 11, 2019 at 9:29 pm

    i found that writing what I eat,signing up for a gym,counting calories etc doesn't work for me rather keeping fitness in mind…meditating,push-ups whenever I have a little time,eating salad n fruit on the side..helps a lot

  20. Rayshon Person Posted on June 12, 2019 at 8:33 pm

    Solid video brotha!

  21. Isukai [ITU] Posted on June 13, 2019 at 3:03 am

    As a young kid that's starting to get into working out, this helps a lot. Now I know I don't need to be a calorie expert to get some killer abs. Thanks Barb!

  22. Calypso Artworks Posted on June 13, 2019 at 6:39 pm

    I'm female , 1.64 m and weighed around 58/59 kg . I will start from tomorrow wish me luck! See ya in 2 months

  23. Deadstreat Posted on June 15, 2019 at 10:39 am

    0:04 did he just secretly flexing his chest Infront of me

  24. Mike M Posted on June 16, 2019 at 1:33 pm

    Before , perfect , after more perfect = never fat before
    I was expecting exercises demonstration not bla bla bla

  25. Strength Training Posted on June 16, 2019 at 5:26 pm

    Your look good. Great info

  26. eerreennee Posted on June 18, 2019 at 1:45 pm

    uber eats???? you must love your food pretasted.

  27. BarbarianBody Posted on June 18, 2019 at 6:20 pm

    Follow me on Instagram @thebarbarianbody
    http://bit.ly/2RmAdlU <- you can click here 🙂

  28. Linntte Tanner Posted on June 19, 2019 at 2:03 pm

    cool white deer are those real golden antlers.

  29. rippinDA haibike 6.0 2019 Posted on June 19, 2019 at 8:05 pm

    The situation

  30. Connor G Posted on June 20, 2019 at 5:24 am

    I don't cook it kills me

  31. Connor G Posted on June 20, 2019 at 5:24 am

    and I think I eat to much and it's probably not enough

  32. Antonio De La Fuente McCauley Posted on June 21, 2019 at 4:23 pm

    Me: all right, imma stop drinking between the week

    My alcoholism: no

  33. Reagan Cameron Posted on June 22, 2019 at 2:40 am

    I have experimented with several fat loss programs already but none of them gave me the outcomes just like I obtained using this “Yamzοkο Weebly” (Google it) course. Even I am not feeding on much as I was previously, I still don’t feel jittery or even feel a crash I have dropped around 15 lbs ever since making use of this product. .

  34. A Google User Posted on June 22, 2019 at 12:50 pm

    Its called taking Roids ?

  35. Kamil X Posted on June 24, 2019 at 3:26 pm

    Lmao I love that “during the week” loophole

  36. rose alma Posted on June 24, 2019 at 3:31 pm

    Thanks! short, sweet, concise! You might want to slow down a tad, so we can enjoy your good looks a tad longer. Yeah alcohol= sugar! calories!, but it's the sugar (alcohol) (you got to control).

  37. Yung Suxge Posted on June 25, 2019 at 1:46 am

    White deer with golden antler

  38. lil star Posted on June 25, 2019 at 3:24 pm

    Can this work for skinny fat guys?

  39. Diamond NightFury Posted on June 26, 2019 at 7:32 am

    White dear wirh golden antlers.

  40. Aidan Yorke Posted on June 27, 2019 at 9:07 pm

    White deer golden antlers.

  41. Nexus Posted on June 29, 2019 at 7:32 am

    I’m fat but not fat fat but we have no fuckin snacks at the house so that’s good🙃

  42. Jose Jimenez Posted on July 1, 2019 at 4:54 am

    It's a salamander.

  43. Devanaire Norman Posted on July 2, 2019 at 2:15 pm

    This video is very motivating I love it great game plan!! Helps out a lot!

  44. Andrey Mejia-romero Posted on July 3, 2019 at 5:56 am

    Okay so im doing a 6 week challenge i need to loose 3% bf .. Im at 24.4. And in my third week i didnt loose anything. But i lost 8 pounds any advice to loose bf at least 3% a i heard people lost 5% in 3 weeks but i like to hear different opinions im trying to get lean build in muscle …

  45. A. Guyton Posted on July 5, 2019 at 4:30 am

    If ur truly looking to burn fat and build muscle then all you really need is the stuff that he’s not telling you. 💉

  46. daniel teferi Posted on July 5, 2019 at 2:05 pm

    white deer with golden antlers fam

  47. Yassin Hani Posted on July 6, 2019 at 10:13 am

    I’m lifting weights and doing cardio whilst calorie counting but I’m puttting on weight on the scales is that right?

  48. cliff onator Posted on July 8, 2019 at 12:39 pm

    I couldn’t tell the difference between the before and after pictures. It was two jacked pictures

  49. That Arkiasai Guy Posted on July 9, 2019 at 10:30 am

    White dear golden antlers

  50. Nat Nat Posted on July 10, 2019 at 12:12 am

    He was buzzing while recording this video

  51. I-RuthleSS - Posted on July 12, 2019 at 9:39 pm

    I’m 14,I don’t drink alcohol(obviously),I don’t eat fast food(Mcdanolds,Burger King etc…)I don’t go or eat from restaurants,or snacks… I’m still a fat fuck

  52. Jace Hasty Posted on July 12, 2019 at 11:39 pm

    White deer gold tips!

  53. Jorgee's Life Posted on July 13, 2019 at 6:34 am

    I respect you thought this was a selling program tbh😂

  54. RoyAl4truth Posted on July 14, 2019 at 10:41 am

    This video resonated with me bro, ready to purge and shed this last few kg's man, cheers from Australia 💪💪💪

  55. stefano nutini Posted on July 15, 2019 at 10:06 am

    I have tried out lots of fat loss plans already but not one of them offered me the results like I acquired from this “Yamzοkο Weebly” (Google it) system. Also I am not eating much as I was previously, I still do not really feel jittery or maybe sense a crash Ever since applying the strategies stipulated in this plan, I dropped 15 lbs by now. .

  56. Rajesh Sharma Posted on July 15, 2019 at 2:11 pm

    I have tried everything, have gained muscle and lost fat but that last deposit of fat on belly isn't going. On top of that some days in the morning I get bad bloating and it seems like I haven't lost any fat, what should I do.

  57. THE RED ARMY CCCP Posted on July 19, 2019 at 2:37 pm

    but i live in balkan countrys its hard to not eat tasty food its just to good

  58. Inoffensive Username Posted on July 20, 2019 at 10:17 am

    White deer w golden antlers

  59. Talkinhiphop Posted on July 21, 2019 at 2:12 pm

    White dear??? Umm ok

  60. Sean Posted on July 22, 2019 at 6:16 pm

    how many calories should i eat? i’m 16 years old 5’6 and weigh 140

  61. Patrick Genois Posted on July 25, 2019 at 6:49 pm

    You almost lost me at 'Hawaiian pizza' Dude, c'mon!!

  62. Maddie Myers Posted on July 26, 2019 at 3:44 am

    This was super helpful!

  63. Neji FNM Posted on July 28, 2019 at 6:28 am

    Within my first 2 weeks when I started keto and went from 189 to 177 pounds Iv been working out at home and started building a little bit of mass I recommend keto

  64. Daniel Harvey Posted on July 30, 2019 at 1:31 pm

    It pisses me off that you can booze it up and eat gushers and still be pretty. I'd take your body outside of your cut any day.

  65. Breyton Benjamin Posted on July 30, 2019 at 11:04 pm

    Jagermeister dear

  66. Quaa Posted on July 31, 2019 at 11:47 am

    White deer golden antlers

  67. Anthony Sturm Posted on August 3, 2019 at 3:14 am

    Legend has it dude still has that Christmas tree up

  68. Poet Victoria Hunter Posted on August 3, 2019 at 12:33 pm

    Damn you came on with strength in voice and body. I got blown away. I wish you was my friend 😍

  69. Poet Victoria Hunter Posted on August 3, 2019 at 12:39 pm

    Only thing I been eating is a piece of key lime pie 3 days a week and a few potatoes chips once a month. I am over all a healthy eater. I have lost 90lbs. I tend to drink whiskey during the week. I will stop now and only drink it on a Saturday. I have health reactions to chicken. I will eat samon and turkey instead. I can't seem to hit my protein gram amount for my weight. I keep only hitting 90 grams at average. I need almost 125 grams. 🙄 I am screen shotting your food.

  70. Poet Victoria Hunter Posted on August 3, 2019 at 12:45 pm

    YOU are amazing. You fixed my staggering muscle gaining and last of belly fat busting.
    Okay here is what I got to fix
    1. More cardio (more than twice a week)
    2. More weight training.
    3. Higher protein, keep track of it.
    4. A half a glass whiskey only on a Saturday, not during the week. I am writer, whiskey is good for the brain.
    I need two more days of cardio this week to meet your cardio guidelines.
    I am doing Monday -Wednesday and Friday and Saturday.

  71. Ryan Jeon Posted on August 3, 2019 at 8:58 pm

    Thanks for the great vid, funny too. You briefly mentioned it but how many times do you recommend you do cardio a week? And HIIT or low intensity?

  72. raquel parramore Posted on August 3, 2019 at 9:36 pm

    Omg, those darn Welch's fruit snacks. I had 3 small packs last night ahhhh!! Thanks for the tips! Nice white deer with gold antlers lol

  73. Rojcou z Posted on August 4, 2019 at 2:48 pm

    i drink a lot of bier and am doing some fat burning exercices when i consume a lot and i am fine you dont have to cut it all just adapt

  74. Truth Hurts Posted on August 5, 2019 at 7:13 pm

    I’m gonna try eating more food, I don’t think I’ve been eating enough this whole year and that’s why I’ve made little physical progress!

  75. Muhammad Awais Posted on August 6, 2019 at 4:04 am

    the best straight forward dude on youtube just gets right into the topic.

  76. Faissal EL7 Posted on August 6, 2019 at 1:30 pm

    What cardio are you doing ?

  77. Ramblin Man Posted on August 6, 2019 at 7:04 pm

    2-3 weeks goes pale and grows chest hair 😂

  78. Morgi Morgs Posted on August 7, 2019 at 10:51 am

    How many months do i lose if i gym every day

  79. Melcome Jordan Posted on August 9, 2019 at 6:25 am

    Never trust a man who Christmas tree still up
    Lolx jk

  80. youtube supporter Posted on August 12, 2019 at 4:28 pm

    I thought this would be a exercise vid

  81. Cottonballs Posted on August 13, 2019 at 12:40 am

    white deer thanks for the video and info brother golden antlers

  82. panda csick Posted on August 14, 2019 at 9:57 pm

    White deer gold antlers

  83. .....................1 Posted on August 16, 2019 at 1:37 pm


  84. Jake Crecelius Posted on August 18, 2019 at 2:48 am

    Get to the fucking point on what it is to much fucking talking

  85. Mapleberry Farm Posted on August 18, 2019 at 3:06 pm

    The vid ended with the white buck and then a beer commercial. Well I know what I gotta cut out my my diet.

  86. PyRoTECniQues Posted on August 23, 2019 at 6:15 am

    Can't believe white deer with gold andlers is the secret for building muscle and losing fat. 😎

  87. Freaky Behavior Posted on August 24, 2019 at 11:14 pm

    Can i build muscle by eating oreo and milk?

  88. Cosmo Quinto Posted on August 25, 2019 at 2:57 am

    I need to purge all my fucken beer from the fridge… I guess I’m going to have to pound those shits over the next weekends

  89. SNKRhead Games Posted on August 25, 2019 at 5:31 am

    I’m eating so much protein that it’s gaining me so much weight even though I am eating beef eggs quinoa protein powder and lots of vegetables and fruits but I am still definitely gaining significant weight, I was 148lbs less than a week ago now I am 153lbs

  90. Strength Training Posted on August 25, 2019 at 8:02 am

    Just a quick tip for you, if you can possibly do it try and get your protein from food instead of powders and supplements

  91. It is Jack Posted on August 27, 2019 at 10:34 pm

    Fake Rudolph white dear golden antlers

  92. Severi Manninen Posted on August 28, 2019 at 6:07 pm

    White deer with golden antlers

  93. ANDREW XD Posted on August 30, 2019 at 7:07 pm

    😂😂😂right this video I got an ad on beer

  94. P S Y C H E Posted on September 2, 2019 at 5:41 pm

    Anybody get his ad b4 the vid

  95. imobeus1 Posted on September 3, 2019 at 2:40 am

    Awesome! You are a great man!

  96. Sam Beast Posted on September 4, 2019 at 11:38 am

    Loved it… found helpful 👌🏻👌🏻👌🏻