Wanting to gain muscle and lose fat (what we can also call “body recomposition”) is the most common goal of my clients. This episode outlines why some people can pursue both simultaneously while others have to go through a specific bulk and cut phase. We’re also delving into importance of understanding your true goal before you begin, the difference between muscle mass and performance, and why you have to “go slow to go fast.”
– Factors that determine who can do body recomposition (gain muscle and lose fat simultaneously)
– Scientific evidence of body recomposition
– Goal setting and why it matters for recomposition
– The nutrition process for body recomposition
– How to make habits stick
Alway et al., 1992. Competitive bodybuilders don’t add muscle mass in 6 months.
Barakat et al., 2020. Body recomposition review paper on trained athletes.
Demling and DeSanti, 2000. Body recomposition in overweight police officers.
Garthe et al., 2011. Smaller caloric deficit resulted in lean mass gain.
Kistler et al., 2014. Case study: male bodybuilder contest prep.