One for weight loss, one for muscle gain.
The main difference between the two is calories:
• If your goal is weight loss, you’ll need to reduce your calorie intake.
• If your goal is muscle gain, you’ll need to increase your calorie intake.
Make sure to log your goal in the app settings so it can calculate your daily calorie needs accurately.
Both goals can follow a high-protein diet, but there are a few differences:
For weight loss:
• Lower your carbohydrate intake
• You can follow an intermittent fasting plan
• Eat fewer meals per day
• Increase steady-state cardio sessions
For muscle gain:
• Cardio is minimized or avoided altogether
• Focus is on progressive overload and consistent strength training
Recovery is important for both goals — there’s no progress without proper rest!
Supplements can help too:
For muscle gain:
• Creatine
• Protein with carbs (mass gainer or high-calorie shakes)
For weight loss:
• BCAAs
• Protein without carbs (lean protein powders)
• Creatine is also useful for strength and muscle preservation