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