Are you ready for my famous “gain muscle or lose fat” chart? I know this is going to make a few people mad, but it’s the truth about whether a guy should lose fat or gain muscle . If he doesn’t stick to my recommendations, he won’t get the ripped abs and muscles he wants. I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat…they think they will look good if they “get ripped”, but in reality, they will look like they are starving. They should focus