How to Build Muscle and Lose Fat (Even If You’re Full After Eating)
TL;DR:
Eat 0.75–1g of protein per pound of bodyweight
Spread it across 4–5 meals and use shakes if needed
Don’t worry about getting bulky — it takes years to build size
Slight calorie deficit = best for body recomposition
More training isn’t always better — prioritize recovery
Intro: A Common Question from Reddit — and the Real World
I came across a post on Reddit that really hit on something I see all the time — especially from beginners. It went something like this:
“I go to the gym six times a week, walk 10K steps every day, and I’m pretty active with surfing and being outside. I want to grow muscle and lose fat — but I’m stuck at 60–70g of protein a day when I should be eating 90–100g. I get full so quickly, and eating that much makes me feel bloated. Any tips?”
This person is 135 lbs and trying to eat enough to fuel muscle growth while staying lean — a super common spot to be in. If that sounds like you, keep reading.
Step 1: Know the Protein Target
Let’s get this out of the way:
If you're trying to build muscle, the standard recommendation is to eat 1 gram of protein per pound of body weight.
So for someone who weighs 135 lbs, that’s 135g of protein per day. But here’s the good news:
You don’t have to be perfect.
Even hitting 0.75g per pound of bodyweight (around 100g for this person) will still move the needle — especially if you're just starting out.
Protein isn’t magic, but it is the raw material your body uses to recover and grow stronger. So if you’re working hard in the gym but under-eating protein, you’re missing a huge part of the equation.
Step 2: How to Eat More Protein (Without Feeling Stuffed)
The problem a lot of people run into is simple: “I’m not hungry enough to eat all that protein.”
Here’s how to fix that:
Spread it out
Don’t try to cram 100g of protein into 2 meals. Eat 4–5 smaller meals or snacks throughout the day, each with 20–30g of protein.
Use protein supplements
Whey shakes, Fairlife milk, Core Power, Clear Whey — they all work. Drinks take up less stomach space, and they’re a quick win for hitting your targets.
Choose protein that’s easier to eat
Some foods feel lighter in your stomach. Try:
Ground beef or turkey
Chicken thighs (not breasts)
Eggs and egg whites
Greek yogurt smoothies
Deli meats and wraps
Protein bars or jerky
I personally go for fattier meats like beef and chicken thighs — not because they’re lean, but because they taste better and I’m more likely to eat them consistently.
Pair protein with carbs you already eat
Example: Add 1–2 eggs to your toast. Put deli turkey in your wrap. Use Fairlife milk in your cereal. These small adds can boost your numbers without feeling like “extra meals.”
Step 3: Calories and Fat Loss — Don’t Fear the Scale
One concern from that Reddit post was:
“If I eat more protein, won’t I go over my calorie limit and stop losing fat?”
Here’s the deal:
Yes, calories matter for fat loss.
But if you're too far into a calorie deficit, you won’t build muscle — even if you’re training hard.
Your goal is body recomposition — building lean muscle while dropping fat. That requires:
A small calorie deficit (or eating at maintenance)
Adequate protein (0.75–1g per pound of bodyweight)
Consistent strength training
Time and patience
Adequate rest/recovery
If you track your macros and calories using a dynamic app like MacroFactor, you can adjust week to week based on your goals and how your body responds.
Step 4: Adjust Your Training (If Needed)
If you’re working out 6 days a week, doing 3 leg days and 3 abs/full-body days, plus walking 10K+ steps and surfing…
You’re very active. That’s awesome. But it might be worth pulling back just a little to support recovery and maximize results.
Try:
3–4 resistance training days per week
Add 1–2 lower-intensity active recovery days (walk, surf, yoga, etc.)
At least 1 full rest day
More isn’t always better. Especially when you’re trying to eat more and build muscle.
Final Thoughts: What to Expect
Muscle doesn’t show up overnight. It takes consistency and time — usually 2 months before you really notice a difference, and 4+ months for others to notice.
Questions? Comments? Let me know! tom.houpt@tomhouptfunctionalfitness.com
