Built With Science

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

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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

                ...more
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                Built With ScienceBy Jeremy Ethier, Daniel Plotkin, & Max Coleman