Client report: Losing Fat and Building Muscle at the same time Part 1

The ever-lasting mental battle of deciding whether to cut or to bulk. Sure, some extra muscle mass would be great, so let’s bulk. But does your gut also agree with that? Don’t we have to slim down first? If so, which fat percentage should I aim for before starting a bulk?






I will let you in on some strategies I used to maximize the likelihood of gaining or maintaining muscle mass in a caloric deficit:

  • Nutrient synchronization to time muscle building and fat loss over the week
  • Rep testing to individualize training volume for an optimal training stimulus
  • Dietary fat intake to optimize hormones for the perfect muscle building milieu


But most of all: I will teach you about the underlying principles that govern these strategies.


Ladies: I also apply most of these to my female client, so there’s good reason for you to keep on reading as well.


Nutrient synchronization

The term ‘Nutrient synchronization’ was first coined by Menno Henselmans. In a nutshell it comes down to timing protein and calorie intake with muscle recovery states. 2 of the 3 male clients implemented this approach, as it wasn’t suitable for one of them; I’ll explain why later.


This period of muscle recovery is also called the ‘anabolic window’.

Male calculator

Welcome to the male version of the calculator

2019-01-05T02:48:30+00:00November 14th, 2018|2 Comments


  1. Lins November 19, 2018 at 16:41 - Reply

    Super informative piece! I only mis the pictures.. I am very interested to see when the anabolic window accurs for women when training in the morning (this should be the last picture).

    • Stijn van Willigen November 27, 2018 at 08:56 - Reply

      Thanks and my apologies, Lins, this article is still under construction and I’m still in the process of finishing it. It will have some interactive components, which is why the draft is now already up for my web designer to work on.

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