That’s a very common question, our recommendation is:
- Are you over 15% (25% for females) fat with average genetics?
Lose fat first.
- Are you under 10% (15% for females) fat with average genetics?
Gain muscle first.
- Somewhere between the two?
Your call. We tend to say when in doubt, lose fat and get leaner first before trying to gain weight. You can certainly still get stronger on the RP fat loss templates (and likely gain some muscle if you’re new to the diet), so fat loss is usually the way to go for most people.
If you’re doing our premium 1:1 coaching services, you don’t need to decide fat loss vs gain muscle if you’re on the fence – your assigned coach will listen to your goals and help you choose a direction to go in.