What’s your goal? Lose fat? Build muscle? Or maybe both?

In this episode, I delve into the science and strategy behind body recomposition – the process of simultaneously losing fat and gaining muscle. It’s not about perfection or punishment, but about getting the basics right and sticking with them.

• Why “eat less, move more” isn’t enough when your goal is to recompose
• The essential roles of protein, carbs, and fats in building muscle and losing fat
• How alcohol and high-fructose corn syrup quietly undermine your progress
• How to find the calorie “sweet spot” for simultaneous fat loss and muscle gain

You'll also hear the inspiring transformation story of James Rice, who lost nearly 70 kg, won a national body transformation championship, and wrote the book Transform Yourself.

https://www.100poundwar.com/

Key Takeaways:

• Macronutrients matter – protein repairs, carbs fuel, fats support hormones.
• Calories count, but so does how and what you eat.
• Alcohol and HFCS: enjoyable? Maybe. Helpful for goals? Definitely not.
• Transformation is a long walk, not a sprint—one step, one meal, one habit at a time.

Sample Meal Plans:

https://www.seasonhealth.com/blog/7-day-meal-plan-for-muscle-gain

https://levelupyourmeals.com/blogs/7-day-meal-plan-for-building-muscles

https://www.berrystreet.co/blog/meal-plan-for-building-muscle-and-losing-fat-for-women

https://www.berrystreet.co/blog/meal-prep-for-muscle-gain

https://liezljayne.com/spring-meal-prep-16-high-protein-meals-in-1-hour/

Please send us feedback by email to [email protected] 

Go to podchaser.com/scaledtofit and give us a rating. 

#scaledtofit #fitness #grownupfitness #scaling

Additional resources are available in the links below.

• Effects of high fructose corn syrup on intestinal microbiota structure and obesity in mice | npj Science of Food
• High-fructose corn syrup, energy intake, and appetite regulation
• Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity
• High-fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels - PMC
• High fructose corn syrup induces metabolic dysregulation and altered dopamine signaling in the absence of obesity - PMC
• A critical examination of the evidence relating high fructose corn syrup and weight gain - PubMed
• A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain
• Can alcohol affect sports performance and fitness levels?
• How alcohol affects sports performance
• Alcohol Consumption and Exercise Performance
• The Effects of Alcohol on Athletic Performance
• Alcohol, Athletic Performance and Recovery - PMC
• The Effects of Alcohol Consumption on Recovery Following Resistance Exercise: A Systematic Review - PMC
• Meal Prep For Muscle Gain: Your Path To Progress
• Meal Plan For Building Muscle And Losing Fat for Women
• Spring meal prep – 16 high protein meals in 1 hour | Liezl Jayne
• 7-Day Meal Plan for Building Muscles and Losing Fat | Level Up Your Meals
• 7-Day Meal Plan for Muscle Gain | Season
• How to Lose Fat and Gain Muscle at the Same Time
• The Best Vitamins and Minerals for Muscle Growth and Performance
• How to Count Macros for Weight Loss: Science-Based Ratios | Legion
• How to Eat for Body Recomposition So You Can Lose Fat and Gain Muscle at the Same Time
• Japanese Journal of Physical Fitness and Sports Medicine - Is it possible to increase muscle mass and basal metabolic rate during weight loss?
• The truth about metabolism - Harvard Health
• Metabolism and weight loss: How you burn calories - Mayo Clinic