Bionutritionals

Yes, you can build muscle without eating "a lot," especially if you are a beginner or have a higher body fat percentage.

The goal isn't necessarily to eat a huge amount of total food (calories), but to eat smartly and ensure you get enough of the right building block: protein.

Here is a breakdown of the three key scenarios:

🔬 1. Body Recomposition (Muscle Gain + Fat Loss)

If your goal is to build muscle without gaining weight (or even while losing some fat), this is called body recomposition. This is possible, particularly under these circumstances:

 * You are a Beginner: People new to resistance training ("newbie gains") can easily gain muscle and lose fat simultaneously, as their bodies are highly sensitive to the new training stimulus