Built With Science

Built With Science

By Jeremy Ethier, Daniel Plotkin, & Max ColemanHealth & FitnessFitness
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Built With Science episodes

  • How to Lose Fat And Build Muscle at The Same Time (Body Recomposition Explained) ft. Max Coleman and Daniel Plotkin

    In this episode, we'll dive into how to build muscle and lose fat at the same time (body recomposition) using the latest science. Here's what we'll cover:


    • Principles of Eating and Training for Recomposition:

      • - Strategies for creating the right muscle-building environment


      • Eating Approach:

        • - Slight/moderate caloric deficit (200-300 kcal)

        - Optimal protein intake (0.8-1g/lb of BW)

        - Research supporting higher protein intake, even for women

        - Consistent daily protein intake for muscle protein synthesis

        - Benefits of protein powder, supplements


        • Training Guidelines:

          • - Tailoring training for growth with exercise selection, progressive overload

          - Weekly set volume (10-20 sets/week), frequency (2x/week per muscle group)

          - Monitoring progress and technique


          • Likelihood of Achieving Body Recomposition:

            • - Exploring who can benefit from recomp

            - Favorable candidates include new lifters, overweight individuals, sub-optimized trainees, post-layoff individuals

            - Mention of potential impact of anabolic compounds and gender differences


            • Factors Influencing Body Recomposition Outcomes:

              • - Challenges for leaner, more experienced, and older individuals

              - Balancing muscle gain and fat loss phases, competitive bodybuilding approach

              - Importance of assessing progress through lifts, photos, and overall changes


              • Practical Considerations for Recomposition Attempts:

                • - Situations where attempting recomping is suitable

                - Following longer fat loss phases, overcoming insecurities about gaining fat, experimentation before committing

                - Aligning diligent training during periods of potential weight gain


                • Essential Factors Beyond Diet and Training:

                  • - Emphasizing the significance of sleep and stress management


                  Summary:

                  - Likelihood of recomp success is closely tied to growth sensitivity

                  - There is potential for recomp outside growth-sensitive categories, though optimal results in slower gaining phases

                  - Considering life circumstances and goals for recomp attempts

                  - Vital aspects for successful recomp: adequate protein, training volume, meal spacing, sleep, and stress management

                  55 min
                • The BEST Way to Use CREATINE to Build Muscle (Science Explained) ft. Max Coleman and Daniel Plotkin

                  Welcome to the Built with Science podcast, hosted by fitness researchers Max Coleman and Daniel Plotkin! In this episode, we will explore the world of Creatine. In this episode, we break down the science behind Creatine's muscle-boosting power. We'll define what Creatine is, its natural sources, and delve into its functions within muscles. Discover the best way to use Creatine, how to use creatine and the optimal dosage, and the best type of creatine to take. We'll also bust myths about Creatine's health impacts, dehydration claims, and more. Unleash your performance potential as we delve into the strength gains and delve into its cognitive and special population benefits. Enjoy!

                  51 min

                About Built With Science

                From the publisher's feed

                Let’s face it. There’s a lot of advice out there. In fact, there’s so much advice that it’s hard to know who to trust or what to listen to. You end up confused, overwhelmed and distracted… And getting sucked into these information rabbit holes isn’t doing you any favors.