How to Lose Fat And Build Muscle at The Same Time (Body Recomposition Explained) ft. Max Coleman and Daniel Plotkin
Built With Science - En podcast af Jeremy Ethier, Daniel Plotkin, & Max Coleman - Mandage
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