The Body Recomp Podcast | Beyond Fitness

→ Apply for 1-1 Body Recomp Coaching | Yes, you can build muscle without getting fat. This episode explains how.

Most people either dirty bulk and gain too much body fat, or they're so scared of gaining fat they end up building very little muscle at all. This episode covers lean building: what it is, why it matters, and exactly how to do it so you can build muscle while staying lean throughout the process.

You'll learn:

• What a lean build actually is and how it differs from a traditional bulk
• How to find the right surplus to fuel muscle growth without excess fat gain
• Why protein needs to be managed differently during a build than a cut
• How to adjust your training approach when building vs. cutting
• When to stop a lean build before fat gain becomes a problem

→ Apply for 1-1 Body Recomp Coaching

→ Book a Free Body Recomp Assessment

→ Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Ever finished a cut only to feel smaller, weaker, and not much leaner? 

If so, stick around because today we're covering the five things that actually determine whether you come out of a cut looking lean and muscular... or just "skinny fat."

You'll learn:

• How to know if you're actually losing muscle when you cut
• How much protein you actually need to avoid muscle loss
• How to train to optimize performance and muscle retention/growth
• When you should be more aggressive with fat loss vs. a slower approach
• Cardio vs. diet vs. steps + when to adjust each for consistent fat loss while maintaining muscle

If you want to come out of your next cut leaner and still look like you lift,  this episode will help you do exactly that. Enjoy!

→ Apply for 1-1 Body Recomp Coaching

→ Book a Free Body Recomp Assessment

→ Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Most people struggle to get (and stay) lean because they lack a phasic approach.

Today we're walking through exactly what the process of going from 20% to 10% body fat looks like and how to apply it to your own situation. (Hint: It's not just eating in a calorie deficit for a year straight.) 

You'll learn:

• Aggressive vs. moderate fat loss phases and when to use each
• How to structure fat loss phases based on your dieting and training history
• How to use recomp and maintenance phases to keep fat loss progressing long term
• How to transition out of a cut and away from tracking macros without losing your progress
• Why getting to 10% and sustaining it are two very different goals

If you've been stuck between 15 and 20% and can't seem to break through, this episode is for you.

→ Apply for 1-1 Body Recomp Coaching

→ Book a Free Body Recomp Assessment

→ Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Feel like you've hit a plateau despite training hard and staying consistent? You're not alone.

In this episode, we break down why intermediate lifters hit a plateau, why just training more probably won't fix it, and exactly what to change to keep progressing.

You'll learn:

• Why the approach that built your physique is now just maintaining it
• How to actually use progressive overload (most people have it completely backwards)
• Why adding more volume is usually the wrong first move
• Why exercise selection and training intensity start to matter a lot more at this stage
• How to structure your nutrition and long-term plan to keep making progress

If you've been lifting for years and aren't seeing noticeable progress anymore, this one's for you.

→ Apply for 1-1 Body Recomp Coaching

→ Book a Free Body Recomp Assessment

→ Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Tracking calories works. But is it sustainable?

In today's episode, we're breaking down the habit-based system we use with clients to get and stay lean without logging a single calorie. We cover who should be tracking, who shouldn't, and exactly what to focus on instead so you don't lose the progress you've worked for.

You'll learn:

• The real downsides of tracking that no one talks about
• The four habits that drive fat loss without counting a single calorie
• How to know when you're ready to "graduate" from tracking
• How to transition away from tracking without losing your progress

If you've been tracking consistently but don't want to rely on it for the rest of your life, this one's worth a listen.

→ Apply for 1-1 Body Recomp Coaching

→ Book a Free Body Recomp Assessment

→ Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Stuck in a plateau and thinking you just need to do more volume? That might be exactly what's keeping you stuck.

In this episode, we're breaking down how training volume actually works, why adding more sets can potentially lead to worse results, and how to find your optimal training volume to make consistent progress without burning out. 

You'll learn:

• What volume actually is and why most people are measuring it wrong
• The set range that maxes out the hypertrophy stimulus per session (and per week)
• How to know if your sets are actually quality sets or just junk volume
• The three things to assess after a training block to dial in your volume
• What to do when you have a lagging muscle group you want to bring up

If your results have slowed down despite training consistently, this episode will tell you exactly how to adjust your training volume to break through the plateau.

→ Apply for 1-1 Body Recomp Coaching

→ Book a Free Body Recomp Assessment

→ Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Yes, we were wrong... But luckily for you, you get to learn from our mistakes.

Today we go through the training and nutrition beliefs we've had to unlearn over the years. From things like deload frequency, training to failure, and calorie surpluses, to rep ranges, progressive overload, training frequency, and more.

You'll learn:

• How much volume you actually need to maintain muscle once you've built it
• When a calorie surplus is and isn't required to build muscle
• If you should train to failure or leave reps in the tank (RIR)
• If taking deloads is necessary to manage fatigue and avoid overtraining
• How progressive overload actually works and how to appy it

If you've been lifting for years and feel like progress has stalled, something on this list is probably part of the reason.

→ Apply for 1-1 Body Recomp Coaching

→ Book a Free Body Recomp Assessment

→ Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Not getting leaner despite feeling like you're doing everything right?

In today's episode, we cover the 10 biggest dieting mistakes that keep people stuck even when they feel dialed in.

You'll learn:

• Why your weekly deficit might be close to zero even when you're "dialed in" most days
• How your Apple Watch could actually be hurting your fat loss
• The hidden calories most people don't realize they're eating
• Why dropping calories isn't always the answer
• What research says about people who lose weight and actually keep it off

If you've been putting in the work but your physique doesn't reflect it, this one's for you.

→ Apply for 1-1 Body Recomp Coaching

→ Book a Free Body Recomp Assessment

→ Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Can't decide between fat loss and muscle growth? You're not alone.

This episode is a live coaching session with Gab, who lost 50 pounds but is now stuck between wanting to build muscle and being scared of gaining fat back. We break down when to prioritize muscle growth vs fat loss, reverse dieting after weight loss, and how to structure training and nutrition to build muscle while staying lean.

You'll learn:

• How to commit to building muscle when you're scared of fat gain
• Why chronic dieting makes you obsess over food (and how to fix it)
• The reverse diet strategy to increase calories without gaining fat
• How to structure training once newbie gains are gone
• Why switching programs too often can slow your progress
• Setting realistic progression expectations as an intermediate lifter

If you've lost weight but can't commit to a bulk, constantly think about food, or keep switching goals, this episode gives you a clear path forward.

→ Apply for 1-1 Body Recomp Coaching

→ Book a Free Body Recomp Assessment

→ Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Been dieting for years and feel like your metabolism is broken? This episode reveals what's actually happening and how (or if) you can fix it.

We're breaking down the truth about reverse dieting: how it works, when/if it can be beneficial, and how to properly execute a reverse diet for easier fat loss.

You'll learn:

• The two types of people who actually need a reverse diet
• Whether to slowly increase calories or jump straight to maintenance
• If your body is permanently damaged from dieting
• How to know if you're chronically under-eating or just bad at tracking
• The step-by-step process if you decide to reverse diet

If you've been eating low calories forever, struggling to get lean despite consistent dieting, or you're scared to eat more food, this one's for you.

→ Apply for 1-1 Body Recomp Coaching

→ Book a Free Body Recomp Assessment

→ Follow Kade on Instagram