Build Muscle & Lose Fat Simultaneously: A Science-Based Approach
A program designed to help individuals understand the science behind building muscle and losing fat at the same time, debunking common myths and providing actionable strategies for achieving body recomposition. It focuses on personalized approaches based on individual fitness levels and circumstances.
Program Modules
Module 1: Understanding the Science of Body Recomposition
Explore the physiological principles behind building muscle and losing fat simultaneously. Debunk common myths about bulking and cutting, and understand the role of calorie balance, protein intake, and training intensity.
Calorie Balance Explained
DailyLearn how calorie surplus or deficit affects muscle growth and fat loss. Calculate your individual energy needs.
“Fat tissue and muscle tissue are separate systems.”
Protein Intake for Recomposition
DailyDetermine your optimal daily protein intake to support muscle protein synthesis during fat loss.
“Focus on high protein diets...”
Training Intensity and Volume
DailyUnderstand how to structure your workouts for optimal muscle stimulation while in a calorie deficit.
“Strength training...”
Module 2: Personalized Strategies for Your Fitness Level
Tailor your approach to body recomposition based on your experience level: newbie, overweight, detrained, or sub-optimally trained.
Capitalizing on Newbie Gains
DailyUnderstand how to maximize muscle growth and fat loss as a new lifter.
“As a new lifter you're the most primed for muscle growth you'll ever be.”
Body Recomposition for Overweight Individuals
DailyUtilize stored energy reserves to fuel muscle building while in a caloric deficit.
“Overweight individuals have very large energy reserves stored in body fat they can eat in a caloric deficit and still have plenty of stored energy to fuel the muscle building process”
Leveraging Muscle Memory for Detrained Individuals
DailyRebuild muscle quickly using the muscle memory effect after a period of detraining.
“Owing to the very powerful muscle memory effect they're able to rebuild a lot of muscle very quickly making recomposition common”
Correcting Suboptimal Training
DailyIdentify and address deficiencies in your training or nutrition to unlock recomposition potential.
“This would include anyone who's been going to the gym for a while they even count themselves as an intermediate or advanced level lifter by training age but deep down hasn't really been putting in their best effort with their training or nutrition”
Module 3: Optimizing Nutrition and Supplements
Fine-tune your nutrition with peri-workout strategies and explore supplements that can support body recomposition.
Peri-Workout Nutrition Strategies
DailyTime your nutrient intake around workouts to maximize muscle protein synthesis and minimize fat storage.
“The next area we can look to optimize our approach is through Perry workout nutrition or the timing of nutrients around the workout”
Supplements for Body Recomposition
DailyExplore the role of protein powder, creatine, and caffeine in supporting muscle growth and fat loss.
“We can also turn to supplements to optimize but it's worth noting that there aren't any recomp supplements that just cause recomposition on their own however there are a few worth mentioning that can't help at the top of the list in tier one we have protein powder creatine and caffeine”
Sample Full Body Workout (3x per week)
A sample full-body workout routine that can be performed 3 times per week to stimulate muscle growth.
Squats
Weekly3 sets of 8-12 repetitions
Bench Press
Weekly3 sets of 8-12 repetitions
Barbell Rows
Weekly3 sets of 8-12 repetitions
What You'll Accomplish
- Understand the science of body recomposition.
- Debunk common myths about bulking and cutting.
- Determine individual calorie and protein needs for body recomposition.
- Tailor training strategies based on fitness level and experience.
- Optimize nutrition and supplement strategies for muscle growth and fat loss.
Full program access + updates