We explore the different strategies for building muscle—recomposition, main?gaining, and bulking—and how they fit various goals and body types. We also break down how to set calorie targets for these approaches and why a conservative deficit can still support muscle growth.

Topics include:

• When recomp is the best choice versus when a bulk may be needed.
• How to calculate and adjust your daily calories using a simple observation method.
• Why a modest 10?% deficit can preserve strength and muscle while you lose fat.

Referenced Podcasts
On How to Gain Muscle & Lose Fat (aka Body Recomposition)

Referenced Articles
Barakat et al., 2020. Review of recomposition in trained athletes.
Das et al., 2019. 10% or 30% caloric deficits and weight loss at a year.
Garthe et al., 2011. Caloric deficits and body recomposition in elite athletes.