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Body Recomposition (Learn To Burn Fat and Build Muscle, Simultaneously)

November 28, 2019
Written by Cody McBroom

Reviewed By:

PhD Dr. Brandon Roberts

37 Min Read

Key takeaways

1

Some science will tell you that, technically, building muscle while burning body fat is completely impossible. Therefore many people believe body recomposition is impossible.

2

Some science can prove that recomposition CAN be possible… but the experiences from the best coaches and sports nutritionists in the world will tell you that it is absolutely possible and they've seen it countless times. 

3

Body recomposition can be achieved in 3 specific scenarios: 1. The complete beginner. 2. The injured athlete returning to training. 3. Dialing in 4 specific tools, which we will cover in today's article.

Depending on what studies you read, you might find that, technically, building muscle while burning body fat is completely impossible. This puts the very idea of body recomposition out of reach. However, new data shows that recomposition absolutely can be achieved: you just need to put in the work.

So today, we’ll help you learn how to bridge the gap from hope to reality. By following our body recomposition plan you’ll be able to dramatically shift your body composition by losing fat and building muscle simultaneously.

Body Recomposition Table of Contents

Training In The Gym

Cody McBroom Training in the Gym
Click The Image To Check Out Our Specialized Training Programs

Let’s be honest here, it’s every gym rat’s dream… be jacked and huge, while staying lean enough to have a fully visible 6 pack even after dinner (not just waking up to it).

But science has been telling us for years that the key to fat loss is a calorie deficit and the key to gaining size is a calorie surplus. This would mean that gaining muscle and losing fat simultaneously is impossible.

What science doesn’t take into effect are the hormones that can be optimized in order to enhance fat loss and see serious muscle growth (naturally). Some other factors that influence body recomp are supplements that can improve performance, optimizing an individual’s sleep, tweaking training program design, improving nutrient timing, and plenty more intelligent, science-based strategies that are only suitable for the truly committed gym-goers.

I’ll reiterate that last line…. The truly committed gym-goers.

The reason I’m going to reiterate that is because of what I’m trying to teach you about today isn’t for the average Joe or anyone who isn’t ready to truly dedicate themselves to the process and the journey of getting jacked.

Which is fine. You don’t NEED this stuff to see a transformation. Many of the clients we help transform here at Tailored Coaching Method do not implement half of the things discussed today. But there are, however, individuals who achieve their goals… hit a plateau… fall in love with the process… and you guessed it, want more.

If that sounds familiar, this article is for you.

Rather listen than read? Perfect. I recorded a podcast going over total body recomposition. Listen via the player below or on iTunes, Stitcher, or Spotify.

But the main point here is simple: you can burn fat and build muscle simultaneously. I’ve watched it happen with many clients over the years – and not just with my newbie clients… because yes, it’s true that if you’re in your first 1-2 years of training damn near anything will work to get you jacked. But this article is for the intermediate and advanced lifters who are ready to take things to the next level, finally stimulating some growth while actually getting leaner.

What is Body Recomposition?

Before getting into the strategies, we need to clarify some expectations and explain what body recomposition actually is. Because if you have no knowledge on how much you should lose, how much you should gain, or that you may technically not gain or lose anything at all… you’ll be confused and wondering what to look for.

There are 3 things that I see happen with body weight and body composition when people lose fat while building muscle:

#1Body recomposition results might mean losing 2-3lbs of fat and gaining 2-3lbs of muscle, leading to zero weight fluctuation at all. This is why the scale isn’t always the best way to track progress during this phase/journey. I suggest taking weekly progress photos, measurements every 1-3 weeks, and using a higher rep strength indicator (work to build your 6-8RM throughout the process as this is a great indicator of building muscle mass).

#2 – Staying the exact same body fat, while adding muscle mass onto your body and appearing to be leaner. So technically speaking, this actually isn’t losing fat and building muscle… it’s more like staying lean, while gaining muscle – which is also technically lowering your body fat percentage, since your total weight increases while your total fat mass does not. This is just as good as a recomposition! In fact, for some, this is even better because it allows the gains to be a bit faster AND if we’re speaking logically here, it is still considered a recomposition.

*We need to remember that many people simply do not look lean because they have very little muscle mass, NOT because they have a high body fat percentage. So for many guys out there, I wouldn’t even suggest trying to lose fat – we just need to slab some muscle mass on you. This will make your skin actually stretch a bit while your muscles start to poke out a bit more, and, because of this, you end up actually appearing much leaner.

#3Shredding body fat, while maintaining 100% of your muscle mass. So again, technically not seeing both fat loss and muscle gain simultaneously. But the truth is, if you can maintain 100% of your muscle mass, which you will be able to do with what’s inside this article, then you’re still above average compared to 99% of people in the gym and you will look much more jacked.

Your body recomposition diet is just as important as your body recomposition workout. Most guys cut so aggressively (focusing on weight loss rather than fat loss) and do not take any muscle-building strategies into consideration during their cutting phases, so they drop lbs of muscle mass during the process. This just leads to being skinny fat, unhappy, and repeating the process of trying to build muscle (while gaining fat) over again. Obviously, this is not ideal or optimal, which is exactly why it’d be better to focus on maintaining your muscle while cutting, even if that means it takes a bit longer.

If you can implement these strategies to maintain 100% of your muscle while even just cutting 2-6lbs of pure body fat, you will look dramatically more jacked than you did beforehand. You will absolutely look as if you gained muscle and burned body fat, which is again exactly what we’re shooting for here.

One important thing to consider is the ratio of fat to muscle you’ll be gaining or losing. You may have noticed I didn’t list a situation where someone would lose 1-2lbs of fat and gain 3-4lbs or more of muscle… because if you’re a natural lifter, good luck. Not happening, bro. It’s simply going to be too hard to put on that much muscle while eating on a recomposition diet.

A strategy that is similar, still slightly far-fetched, but possible… would be losing 5-10lbs of body fat while building 2-4lbs of muscle. Less than half. So, not an equal trade BUT there is still some recomposition happening simultaneously.

I’ve seen this occur and so has my good friend Christopher Barakat, Nutrition and Exercise Researcher. We actually discuss it in a recent podcast and he touches on it in his book, The Ultimate Body Recomposition Guide

My point is, throwing this out there, that it can happen.

Anything is possible and if he’s seen it in the lab, it shows it can be done under tightly controlled and programmed settings.

Training For Body Recomposition

Strategy 1 – Program Design For Body Recomposition

TRAINING FOR BODY RECOMPOSITION
How Often You Train Each Muscle Group, Per Week

As most of our readers and listeners will know, there are 3 main components to any good body recomposition workout routine. These are Volume, Intensity, and Frequency. When we want to train for fat loss, many think we should just start doing more cardio – which is not the case. at least not at first. We first should be prioritizing training that builds muscle mass (yes, even while cutting).

[For a Training Guide that teaches you the principles while giving you the methods, as well as a full 12+ week training plan, grab a copy of Built For You HERE]

Why? Simple. It promotes a faster metabolism, higher energy production (aka burn calories), improves insulin sensitivity, is less adaptable than cardio, and primes both the nervous system and the hormonal system for future fat loss.

But out of those 3 components, there is 1 that is commonly undervalued and utilized, and that is Training Frequency. Training Frequency, for those who may not know, is the number of times you train a muscle per week. 

Studies have shown us that a Training Frequency of 2-3 times per week is the most optimal way to build muscle. Because of this, and because our goal right now is to build muscle while burning body fat, we’re going to maximize that frequency and possibly even take it a step further. During this phase of the body recomposition program, you’re going to target each muscle group 3-4 times per week.

The reason for this is simple; we want to constantly send an anabolic signal to each and every muscle in your body. This is going to promote more growth, more activation, and less degradation or catabolism. More simply put, if you’re not growing you’re shrinking.

When we train a muscle 1x a week, we have to do a lot of volume in that given session. This means that towards the end of the session, our intensity is falling short and slowing down. And that means that our volume will actually be lower, even though your metabolic fatigue (the burn) feels so high at the end of those brutal Monday Chest Day Sessions…. 

Training a muscle 3-4x a week is going to allow the intensity in that session to be higher, volume to stay at its highest point, and for us to provide our body with the signal to grow more frequently throughout the week. Given all of that, this also means we’re going to burn more calories per session WHICH is going to lead us to shred body fat quicker.

We need to remember that the bigger the muscle, and the more muscles worked in a session, the more taxing it will be. When I say taxing I’m referring to energy-draining (energy = calories, calories burned = fat lost).

In fact, in research studying full-body training vs. split training, here’s what we find:

Heke (2010) compared a 3x per week full-body program with a body part split where each muscle was trained only once per week. The full-body group saw a 0.8% increase in fat-free mass and a 3.8% decrease in body fat percentage, whereas the body part split group saw only a 0.4% increase in fat-free mass and a 2.2% decrease in BF%.”

Not a massive difference or what they would call in science, “a statistically significant difference”, but it was also done in advanced individuals in a 4-week setting. So in only 4 weeks, I’d say that’s a lot – especially since these are advanced trainees.

Here’s another:

Crewther et al. (2016) performed a study on rugby players doing 3 workouts per week, as either full-body or upper/lower fashion, so the weekly training frequency was 3x vs. 1.5x. The full-body group lost more fat and gained a small amount more of muscle mass (1.1% vs. 0.4% FFM).”

Again, not crazy – but it’s there and that’s what matters. Because what happens when we compound this effect over the course of 8+ weeks? Or even better, along with the individualized nature of being able to increase training frequency of 4x per week, to increase volume even more? I’m sure we’d see a significant difference at that point.

Because of this caloric expenditure increase, it may be advantageous to choose a full-body training program. This is especially the case if, during your body recomposition, you’re on the side of needing more fat loss than muscle growth.

You’d set up your training week as such:

Sunday – Rest

Monday – Full Body Strength

Tuesday – Full Body Strength

Wednesday – Cardio/Conditioning

Thursday – Full Body Hypertrophy

Friday – Cardio/Conditioning

Saturday – Full Body Hypertrophy

(And yes, as you can see, I still believe you should be doing some form of conditioning. Whether that’s HIIT or LISS depends on the person’s recovery ability, but more on this later.)

Now, maybe you’re someone who doesn’t need to burn as much fat as they need to build muscle while maintaining fat percentage or just slightly reducing it. 

Or maybe you consider yourself a “hard-gainer” (debatably true term – most just aren’t optimizing) and you just want to focus on pure muscle growth.

Then for you, I’m going to recommend a 5 or 6-day upper/lower split.

If you’re in the max muscle camp, here’s your training split:

Sunday – Rest

Monday – Upper

Tuesday – Lower

Wednesday – Upper

Thursday – Lower

Friday – Upper

Saturday – Lower

In this split, we’re much more focused on maximizing volume for muscle growth while still accomplishing a 3x per week frequency for the total body. However, if you’re in a position where 6 days per week is just a little too much, but 4 days is not quite enough… you can CHOOSE where you’d like to lean more volume towards, upper or lower, and add a 5th day. Here’s the 2 examples you could use:

Upper Body Dominant:

Sunday – Rest

Monday – Upper

Tuesday – Lower

Wednesday – Upper

Thursday – Lower

Friday – Upper

Saturday – Rest

Lower Body Dominant:

Sunday – Rest

Monday – Lower

Tuesday – Upper

Wednesday – Lower

Thursday – Upper

Friday – Lower

Saturday – Rest

Regardless of the split you choose, this body recomposition training plan is going to hit everything 2-4x a week. 4x a week for your priority muscle groups or weak points and 2-3x a week for your stronger and more dominant muscle groups. Even though you may be targeting it only twice, there is crossover and it will get worked more than enough to maintain. But your weak points or the muscles you need to grow most should be using the absolute highest frequency you can handle while still fully recovering.

You’ll split these sessions up into strength and hypertrophy, at either an even 50/50 split or a slightly biased 70/30 split, favoring hypertrophy (higher volume/lower intensity).

Mostly, we need the higher intensity strength work to maintain muscle at an optimal rate while, at the very least, keeping strength and performance steady. We’ll also need the higher volume hypertrophy work to grow at an optimal rate. But it’s a mix of both that helps ensure we’re optimizing our hormones, nervous system, recovery demands, adaptations, progressive overload, and novelty within the program.

The 2 best ways to do this are to either just split up the sessions as strength days and hypertrophy days or to simply hit your compound lift towards the beginning for your training, possibly using an intensification technique like 1-6 contrast or ramp up scheme towards a 2-4 max effort lift, prior to your hypertrophy training. 

Both have benefits. Committing a day allows you to focus and progress on ONE key thing. Whereas hitting a low rep compound first, then following it with higher rep accessory/isolation work can be a driver for muscle growth because you prime your CNS to recruit more muscle fibers and motor units, by being explosive and training the strength range, at the beginning. If we prime our CNS to recruit more, then express that in high volume training… it’s a highly anabolic environment.

To conclude training:

→ You should be following a structured training program.

→ Maximize volume, by maximizing frequency within your recovery ability.

→ Choose the split that favors your main goal, within the body recomposition focus.

→ Stick to a workout plan for body composition that allows you to enjoy, stay motivated, and progressively overload week to week.

Strategy 2 – Sleep Requirements

SLEEP REQUIREMENTS FOR BODY RECOMPOSITION
Higher Amounts of Sleep is a Fundamental Habit of Successful Athletes

We’ll keep this short and sweet; because it’s the least sexy topic we’ll talk about today. Sleep – we all know we need more of it, yet we all ignore that and keep putting our sleep on the back burner.

[Highly suggest you listen to this podcast on the science of sleep, with sleep researcher Greg Potter]

The truth is, much of our results happen during our sleep. Think about it…

We replenish muscle glycogen, our nervous system goes into parasympathetic mode for recovery, our growth hormones are amplified, metabolism kicks up a notch, our digestive tracts get a break, the joints on our body get some rest to reduce inflammation…. Literally every system in our body goes into repair mode during sleep.

And if we look at what muscle growth actually is, it’s a balance between stress and adaptation. Training the muscle during our workouts is the stress, which is absolutely necessary in order to elicit any type of change. The recovery is our sleep (amongst other things we’ll touch on), which is the time where our body can actually stop to rebuild the tissue we broke down in training (recover from the stress).

So it’s obvious now, I hope, that you need to prioritize sleep if you plan to burn fat and/or build muscle. Without it, you will not recover muscularly, neurologically, and hormonally.

But how much is enough? What does good sleep even mean or look like?

Both of these are relative questions because everyone has a different stress load in their life, meaning that everyone’s body will have different recovery demands. But one thing we know for sure is that 7 is the minimum and upwards of 9 is optimal. So if you stay within the 7-9 hours per night range, you should be golden.

When it comes to what great sleep actually is… it’s what will allow you to wake up fresh, hormonally charged (guys, you know what I mean here – this is a necessary measurement for hormonal balance), with energy and motivation. This is a great reason to track biofeedback, which is something we have every single one of our clients do every week. 

On a Scale of 1-5, Rank The Following:

All of these things should be a 4 or 5 regularly, that’s the goal. How do you even gauge? You just start! Once you start you’ll know what a 1 feels like compared to a 5, in any of these. But the goal is to consistently work them up and as you become more aware, you’ll notice that they’re all linked and as one raises… they all rise.

As for strategies to increase the quality of your sleep, there are SO many we could go on for days. But I’ll start with a few simple hacks for you: 

→ Cool temperature room (60-65 degrees)

→ Completely blacked out dark, media/lights off 2 hours prior

→ Contrast shower and a meditation session prior. 

Do these things and I guarantee you’ll be sleeping twice as well as you were before.

So taking it back to the actual strategy now; sleep is absolutely crucial for results. The best way to get better sleep is to adjust your schedule so you can guarantee 7-9 hours, track your biofeedback daily or weekly, and adjust your room to promote a better and more restful sleep.

Strategy 3 – Nutrition For Body Recomposition

DIET FOR BODY RECOMPOSITION
Strategically Planning Your Diet is the BIGGEST Key To Body Recomposition

Diet For Body Recomposition

There’s a lot involved with this one when it comes to burning fat and building muscle simultaneously because nutrition is one of the most individualized aspects of body composition change that there is.

So before I dive in… I want to recommend 2 things that will make this easier, more effective, and longer-lasting.

#1 – Apply for Coaching. I know, blunt call to action. But nothing can replace a coach. So if you really want to level your results up, click here now.

#2 – Read the Tailored Nutrition Method. It’s completely free and teaches you everything from A-Z about understanding and mastering your diet.

Now, back to business. The first thing we need to look at is calories, which are actually a pretty simple topic to cover.

1.) You cannot be in a major deficit. If you are, you won’t build muscle and your hormones will slowly tap out. So although this may be necessary for a major fat loss phase, that’s not what this phase is about. This phase is about shredding up WHILE building or at the very least maintaining as much muscle as possible.

2.) You cannot be in a major surplus. If you are, you won’t burn any body fat because you’re eating too much! So again, even though this may be ideal to bulk up or gain as much muscle as fast as possible… it’s only ideal if you plan to add some body fat along with that new muscle mass.

3.) This leaves us with one option left, which is the right option here… around maintenance level calories. I say “around” because some people will be genetic freaks that can push that up and others will be unfortunate metabolically speaking and will need to be very careful with where they lie. Either way, we’re close if not at the maintenance mark.

And the coolest part about this right here… is that the original version of this article was written 18 months ago. You’re reading 2.0, the revamped version. But since then, research has actually shown muscle growth to occur during maintenance caloric intake (1). This means my experience and anecdote were correct, despite many others saying “you must be in a surplus to gain muscle mass”.

We’ve even seen some studies showing recomp in a slight surplus when using protein overfeeding as a nutritional strategy (2,3). The problem with this is that nobody wants to eat that much protein (4.4g/kg/day or 2g/lb/day). But it gives us reason to justify a higher than normal protein diet, which will get into soon.

When we’re at a maintenance level of calories, we’re ensuring enough for progress with performance, which is one of the most important aspects here because if we perform better we will likely build more muscle tissue as well. 

But another great thing about being at a maintenance level is that we can still strive for a slow pace of fat loss – which is the exact type of fat loss we want here. At maintenance level calories our recovery, hormones, metabolism, and muscle tissue can still be optimal, which is extremely helpful during a slow fat loss phase (again, the exact type of fat loss we want during a recomposition).

While at maintenance, we do not achieve fat loss by a direct caloric deficit. That’s the simple way to fat loss and yes, it obviously works. Create a deficit, you’ll have more going out than in, and fat loss will happen. But during maintenance, you can fuel your body the right way and achieve fat loss through better exercise expenditure, a faster metabolic rate, higher levels of NEAT, and the nitty-gritty part, tweaking your nutrient timing to be very specific (more on this shortly).

So how do you find your maintenance calories? There are 3 ways and they work in very general to very specific:

#1 – Body Weight Multiplied by 14, 15, or 16.

#2 – Mifflin St. Joer Formula

#3 – Track Body Weight and Intake for 7-14 Days, Extract Averages.

Calories

The most accurate way is to take your weight daily and track it consistently alongside your average caloric intake. After at least a week, you’ll have a 7 day average that will show you exactly how many calories you need in order to maintain your current body weight (that is, assuming you’re maintaining during this time). If you notice you’re gaining slightly after 1-2 weeks of recording this data, you know you’re just above maintenance. If you’re losing, you know you’re just below maintenance.

After you have this number, you’re going to use a calculation to determine where your true maintenance should be, hypothetically. The honest truth is that you already found your true maintenance – but having an accurate calculation of where optimal may be for you, gives you some insight as to whether or not your metabolic rate is in good shape or not. Here’s the formula:

BMR (MALE) = 10 x weight(kg) + 6.25 x height(cm) – 5 x age(years) + 5

BMR (FEMALE) = 10 x weight(kg) + 6.25 x height(cm) – 5 x age(years) – 161

This is the Mifflin St. Joer Formula and although there are MANY others that you can use and maybe a handful that are worthwhile, this is the one I’ve chosen for this article based on experience and research.

Once you get your BMR, you’ll need to use an activity calculator in order to determine what your actual maintenance is (taking your personal activity/lifestyle into account):

Lifestyle + Training Activity Multiplier
Sedentary + Training 3-6x Per Week 1.2 – 1.5
Lightly Active + Training 3-6x Per Week 1.5 – 1.8
Moderately Active + Training 3-6x Per Week 1.8 – 2.0
Highly Active + Training 3-6x Per Week 2.0 – 2.2

 

*Note: You’re probably not as active as you think AND if you’re not absolutely sure, err on the side of caution and start a bit lower.

Now you will have 2 different set points. Your average from tracking your own intake and bodyweight, as well as what the formula provided. If you’re near the formula, just shift over. If you’re far off, you have some work to do (likely reverse dieting or actually creating a slight deficit depending on where you’re at on the spectrum).

Regardless, your goal here is to find maintenance. No extremes – just homeostasis!

Determining Daily Protein Intake 

For protein intake, we’re going to calculate it based on lean body mass rather than total body weight. Reason being is that the more fat you have, the more skewed the protein calculations become. Fat tissue does not need protein, just lean tissue does. Therefore there’s no real reason to base it off total weight unless you’re a lean individual and want to save yourself time from confusing math (which is absolutely fine). But if you can determine an exact or relatively close estimate of your current body fat levels, that will ultimately be best for your protein intake.

This is done by subtracting your total BF% from your total weight/mass. An example would be a 200lb male at 12% BF. 12% of 200lbs is 24lbs – which means he has 24lbs of fat tissue and 176lbs of fat-free mass.

We’re then going to multiply the lean body mass (176lbs) by 1.2-1.6 to get the total protein intake needed by this individual.

The lower end of the spectrum is designed for a.) people with more fat to lose, b.) who have an extremely high carbohydrate intake, or c.) who have digestive issues with too much protein (bloat, gas, discomfort, etc.).

The higher end of the spectrum is designed for a.) extremely lean individuals as it takes more protein to maintain muscle, b.) who are in a slight deficit, or c.) who need the extra protein to stay satiated.

For this 200lbs male with 176lbs of lean mass, this ends up being 210g to 280g of protein per day. For some, this seems normal. For others, this seems very high. So let’s get into the science behind why you’re going to be better off in this range that’s above the typical 1g per pound of bodyweight:

→ Many studies have come out proving that there is no long-term damage to the liver, kidney, or any other primary organ/system in the body from consuming a high protein diet (as long as kidney dysfunction or disease isn’t already present)(4).

→ Knowing the above, we need to take advantage of other studies that have shown a.) a higher satiety (hunger) rate throughout the day/week in dieters eating a high protein diet and b.) that eating a little more protein than what is “necessary” during a dieting phase will lead to more muscle preservation while losing fat/weight.

→ This allows you to optimize MPS (Muscle Protein Synthesis) to the highest degree. When we have a high rate of MPS, we recover better and build more. Plain and simple. How do we create this anabolic signal in the body? The first way is through resistance training, which we covered. The second way is through consuming protein throughout the day. Studies have shown that what’s most optimal lies somewhere between 25-50g per feeding, depending on body weight. Your job, take your daily intake and divide it by your number of meals.

→ Increase your TEF (thermic effect of food). Studies that document individuals consuming 2 times their body weight for long periods of time have proven to us that we can consume ultra-high protein levels (inherently going into a surplus) without gaining body fat, because protein is so unlikely to be stored as fat. Because of this, it’s safe to say we can consume more without risk to our aesthetic goals. Knowing that, it’s a smart decision to consume more for the extra caloric burn (protein burns more calories via digestion than other nutrients), on top of the other benefits discussed.

Daily Fat Intake

Fat is very important, without it we will all die. Actually, quite literally… It’s an essential nutrient we need in order to survive. This is why we check it off the list first, making sure we get enough but not too much.

Fat is going to be the lowest portion of your caloric intake, at roughly 20-25% of total calories, and here’s why:

→ Carbs and Protein are more metabolic stimulating AND we need them in high amounts in order to perform and build.

→ Fat has the lowest thermic effect of food, meaning we burn the least amount digesting it of all the macronutrients.

→ Once you get enough to hormonally and neurologically stimulate yourself… more is not better, it’s worse (in this case). Because we’re NOT in a deficit, so even a low % of fat is still plenty to thrive and any extra nutrients that are not being burned, will be stored as body fat.

→ A study that followed 51 competitive natural bodybuilders for 22+ weeks during their contest prep concluded that a.) the most successful bodybuilders to hit the stage follow a higher carbohydrate diet and b.) a higher carbohydrate diet is likely a strategy to use in order to preserve the most amount of muscle possible while in a deficit (5, 6). 

Daily Carb Intake

Whatever you have left in your calories, which will be the majority, should be left to carbohydrates. Carbs are the body’s preferred fuel source and are a muscle-sparing nutrient, meaning when there are not enough amino acids flowing through the bloodstream to rebuild tissue – the body can use carbs.

Adding to this, carbs are the best nutrient to manage cortisol levels (stress hormones). This is a huge benefit when training hard and living a normal life in today’s society. In our experience, a slightly higher proportion given to carbs can make a big difference in building a physique while under typical levels of stress. 

For these reasons, we need to promote a higher-carb diet. Here’s why:

→ You will perform at a higher level when following a higher carbohydrate diet.

→ You will be much more likely to preserve, or even build, muscle mass when following a higher carbohydrate diet.

→ This allows an abundance of higher fiber and nutrient-dense foods. I’m talking about high-quality fruits, vegetables, and starchy root vegetables. These foods are VERY important for gut and overall health, which needs to be considered during any physique endeavo.

→ Carbs help blunt cortisol which can be a catabolic stress hormone. When we can manage cortisol better via carbohydrate timing and consumption, we will build more muscle tissue (7).

Putting It All Together 

I will use the same 200lb male as an example here (we’re going to say his name is Matt, he works a desk job while following our Performance Bodybuilding Program (Free Download) 5x per week, he’s 6 feet tall, and he’s 35 years old).

Calories:

BMR (MALE) = 10 x 90.71kg + 6.25 x 182.88cm – 5 x 35 years + 5 = 1,880.1

1,880 x 1.5 = 2,820 Calories

Protein:

176lbs (lean body mass) x 1.4 = 246 / Round to 245g

Fat:

2,820  x 0.20 (20%) = 564 cal ÷ 9 = 62.6666 / Round to 65g

Carbs:

1,255 (calories left) ÷ 4 = 313.75 / Round to 315g

Matt’s Daily Intake:

Calories – 2,825

Protein – 245g

Carbs – 315g

Fats – 65g

CALORIES FOR BODY RECOMPOSITION

CALORIES FOR BODY RECOMPOSITION
Calculating and Tracking Your Macros is a Fundamental Step in Advancing Your Physique, Sometimes There’s No Way Around it!

The last thing I’ll say on nutrition, is that this does NOT include adjustments, diet breaks, calorie cycling, or refeeds – all of which can play big roles in the journey to recomposition.

Strategy 4 – Supplementation For Body Recomposition

The very last strategy we need to implement is supplementation. Something that normally, when I have a lifestyle client, I’m not a huge proponent of. Because truthfully, you should be able to get everything you need from food.

But this isn’t a normal setting; this is above average and somewhat extreme.

You’re attempting to build muscle mass, while shredding body fat. It takes more than what the normal individual is willing to do. And in this case, that means supplementing with anything that will enhance our results – legally of course…

Highly Branched Cyclic Dextrin

This is a powder carbohydrate that’s rapidly absorbed and utilized for recovery, promoted by some of the smartest, and most jacked guys, in the industry.  I do not believe that is correlation anymore – yes calories in vs. calories out matters, but why do the top guys keep promoting this supplement? Because it works. Same reason why over the last couple years I’ve had clients using it and back when I hit the physique stage I used it throughout the entire process.

If you’re the person who really struggles to put mass on, I’m going to recommend sipping it throughout the training session and possibly another small serving post-training as well. This is going to help breakdown replenish that much faster, while optimizing your insulin sensitivity during training to build more muscle mass (8).

But for those who struggle more with fat loss, live a higher stress lifestyle, and/or train in the evening, within 3-5 hours of going to bed, I want you to take 1 scoop of this alongside some fast-digesting whey protein or EAA’s immediately post-workout.

No, not because of the anabolic window. This is because when you train, cortisol is through the roof – which is good for training. When you stop training and need to start recovering, let alone go to sleep soon, you need to shut off that high cortisol response by giving your body carbs and amino acids right away. This is going to help get you into parasympathetic mode, blunt the cortisol response now that training is over, digest your food later on better, and get a real night’s rest.

Essentially, we want this easy-to-digest carbohydrate taken either during or immediately after your workout. Somewhere between 15-40g of carbs via HBCD seems to be the optimal range. The longer the workout, the higher the dose.

Vitamin-D

Vitamin D is a hormonal precursor… actually; most scientists will argue that it is a hormone itself. Knowing that and the fact that at least 50% of the USA is deficient in it, we’re going to be supplementing it.

The dosage that has been shown to truly have benefits is around 4-5,000 IU’s, which can be reached per dose with THIS BRAND.

Fish Oil

It’s the superfood of vitamins and we’re not going to skip it, because much like vitamin-d most of the country is deficient in it. So unless you’re eating salmon and sashimi on a daily basis, I want you supplementing this – from a reliable source.

The dosage that has been shown to have the highest benefits for joint health, insulin sensitivity, metabolism, heart health, and more is 2-3g of combined EPA/DHA daily. Making sure you find a high-quality fish oil is key; for that, we recommend THIS BRAND.

Magnesium

Another one we’re almost all deficient in, that olds so many benefits when it comes to higher levels of performance and muscle growth. The issue is that there are about 17 kinds of magnesium on the shelves and almost all of them just give you diarrhea.

The type and dosage for neurological and muscular benefits, is going to be around 300-500mg daily of glycinate, aspartate, malate, and/or citrate. THIS BRAND outperforms most!

Pre Workout

This is NOT a magic bullet… There are a few, less than a handful, ingredients that are in some pre-workouts that truly do impact the results you see. One being caffeine, the most obvious. It increases energy and heart rate, leading to improved performance and an increased metabolic rate. Citrulline Malate is another and finally, Beta-Alanine. These 3 DO show some benefit and when you consume them pre-workout, you’ll see a difference.

Is this required or mandatory? By no means at all! But if you need a pick me up in order to get amped for the gym and to push yourself harder, I’d suggest it, and HERE is our favorite one.

Multi-Vitamin

This is simply to cover your bases! Many athletes simply do not get enough nutrient diversity within their diets because of the way food preparation tends to be (for ease of planning, it just makes sense to repeat meals – which limits diversity). Also, studies show many athletes to be more deficient in some nutrients due to sweating more and urinating more frequently than the average person, likely due to a higher water intake. Lastly, athletes tend to have lower body fat levels – which is where many vitamins are stored. Because of all this, we recommend a high quality multivitamin – 1st Phorm’s MicroFactor Packs ensure all your bases are covered. 

Creatine

Last but definitely not least, we have creatine. If you want to build muscle, improve strength, and enhance your cognitive ability… you should be supplementing with this powerful product. We wrote an entire article on it HERE, so we’ll save you the words and just suggest you read that. We recommend Muscle Feast Creatine for you to take!

CONCLUSION ON PLANNING A BODY RECOMPOSITION WORKOUT

All right… now that you’re taking more pills than your grandma at breakfast, we’re ready to wrap up.

The truth is, building muscle while burning fat is hard. It takes some grinding gym sessions, a lot of consistent efforts, and some dedication to the finer details. But to say it’s impossible is simply false and anyone who will tell you that has probably not dialed in all of the above like you’re about to do.My final piece of advice to you…

Measure everything. Metrics are so important and if you’re not taking weekly photos, notes in the gym, tracking macros, and looking at biofeedback constantly, you will never really know if you’re moving towards the end result properly.

Everything You Need to Finally Hit Your Goals:

→ Customized Nutrition Plan
→ Tailored Workout Programs
→ Unlimited Access & Support

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Our clients are 95% more likely to reach their goals than people attempting to do so on their own!

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No Fluff, Just Planning + Execution. I’m going to keep this short and sweet today….

Daily Dose
EPISODE 7: Be Accountable, Become Successful
Nutrition
EPISODE 7: Be Accountable, Become Successful

Damn, it’s already week 7… I don’t mean “Damn” like it’s ONLY week 7, but…

Nutrition
EPISODE 9: Associate Pain vs Pleasure to Commit to Success
Nutrition
EPISODE 9: Associate Pain vs Pleasure to Commit to Success

Week 9 people! I got to be honest… I’m addicted to this lifestyle. In other…

Nutrition
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)
Nutrition
10 Things Most Coaches Won’t Tell You (The Reality Of Fat Loss)

Today on my instagram story, I shared this current progress picture of myself… (Top is now, bottom…

Nutrition
Clean Eating VS. Tracking Macros
Nutrition
Clean Eating VS. Tracking Macros

So here’s my take on the “Clean Eating” diet… It can make you fatter, not…

Nutrition
Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…
Nutrition
Your Gut (The 2nd Brain) Determines Body Fat, Health, Disease and More…

The human gut, or “The Second Brain” as most are calling it – which makes…

Nutrition
[Daily Dose] But what if you gain the weight back…?
Daily Dose
[Daily Dose] But what if you gain the weight back…?

But what if you gain the weight back…? This is a VERY common question we…

Daily Dose
Can You Drink Alcohol and Lose Fat?
guides
Can You Drink Alcohol and Lose Fat?

Alcohol… Whether it’s Monday Night Football, summertime BBQ’s, date night with your wife, or just…

guides
The Volume Battle (How Training Progression Works)
guides
The Volume Battle (How Training Progression Works)

This article is a dive into the science of volume for optimizing hypertrophy. I encourage…

guides
How Should I Split My Workouts? [Optimize Your Weekly Training Split]
Training
How Should I Split My Workouts? [Optimize Your Weekly Training Split]

This is a VERY common question we get at BBP (what’s the best workout split?),…

Training
[Daily Dose] Success is how you SEE it.
Daily Dose
[Daily Dose] Success is how you SEE it.

Success is how you SEE it. 90% of the results you see are pre-determined based…

Daily Dose
[VIDEO BLOG] Losing Stubborn Body Fat
Nutrition
[VIDEO BLOG] Losing Stubborn Body Fat

Stubborn Body Fat – AKA Our Biggest Enemy. You know… Spare tire, love handles, hips,…

Nutrition
Biofeedback (The Most Important Metrics You’re Not Tracking)
Nutrition
Biofeedback (The Most Important Metrics You’re Not Tracking)

“Biofeedback…? What exactly is that and why should I care about it?” Biofeedback – a…

Nutrition
[Daily Dose] The Only Person in Your Way, is YOU.
Daily Dose
[Daily Dose] The Only Person in Your Way, is YOU.

The Only Person in Your Way, is YOU. There’s so many of us who want…

Daily Dose
EPISODE 2: Determination Leads to Success
Lifestyle
EPISODE 2: Determination Leads to Success

Week 1 is complete! And DAMN…. That was a long week! But the best feeling…

Lifestyle
Shut Up and Listen!
Lifestyle
Shut Up and Listen!

After reading the title your problem wondering, “What in the hell will Boom Boom be…

Lifestyle
[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)
Nutrition
[VIDEO BLOG] What is a refeed day? (NOT a cheat day!)

Coach: “Alright! Day 1 starts tomorrow! I got your nutrition prescription as well as a guide…

Nutrition
Getting Your Period Back
Nutrition
Getting Your Period Back

This article does not contain medical advice. If you are experiencing symptoms of amenorrhea, please…

Nutrition
[Daily Dose] “SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!”
Daily Dose
[Daily Dose] “SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!”

“SHUT UP, WEAK-BRAIN! // Speak up, strong-brain!” I committed to a handful of habits for…

Daily Dose
Do you Eat TOO Much Protein? or Not Enough?
Nutrition
Do you Eat TOO Much Protein? or Not Enough?

Love posting a status asking what y’all want to read about and getting TONS of…

Nutrition
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?
Daily Dose
[Daily Dose] Is Your Body A Sports Car? Or A Junk-Yard Cruiser?

Is Your Body A Sports Car? Or A Junk-Yard Cruiser? Would you trade your life…

Daily Dose
[VIDEO BLOG] The Purpose of Reverse Dieting
Nutrition
[VIDEO BLOG] The Purpose of Reverse Dieting

Reverse Dieting… This is a really hot topic right now, but why? What’s the ACTUAL purpose…

Nutrition
Nutrition Periodization (The Revised and Simplified Guide)
Nutrition
Nutrition Periodization (The Revised and Simplified Guide)

Nutrition periodization is something that I’ve been passionate about teaching for a long time now….

Nutrition
[Daily Dose] Winners Arent Afraid To Lose
Daily Dose
[Daily Dose] Winners Arent Afraid To Lose

Winner’s Aren’t Afraid To Lose. This actually comes straight out of a Chris Stapleton song,…

Daily Dose
The Ultimate Protein Guide
guides
The Ultimate Protein Guide

Let’s talk Protein. Highly debated, greatly misunderstood, over-consumed by gym rats, and vastly under-consumed by…

guides
Should YOU Be Eating Dairy? Does It Ruin Your Progress?
Nutrition
Should YOU Be Eating Dairy? Does It Ruin Your Progress?

Dairy, Dairy, Dairy…. I always hear so damn much talk and questions about it and…

Nutrition
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]
Coaching
CASE STUDY CLIENT [Breaking The Diet-Rebound Cycle]

Goodbye All-or-nothing Mindset, Hello sustainable Weight Loss! Maybe you can relate – You are great…

Coaching
Designing The Perfect Workout Finisher
Training
Designing The Perfect Workout Finisher

Let’s talk about finishers. First – what exactly IS a finisher? You can’t beat the…

Training
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]
Lifestyle
CLAIMING MY POWER. [Day 3 & 4, Resurrection Week]

  “Wow, its day 3 already… In the weirdest way, it feels like its been…

Lifestyle
How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]
Nutrition
How and Why To Use Diet Breaks [Research Review: The ICECAP Trial]

Research Review #10 Brandon Roberts, Ph.D., CSCS*D Chief Science Officer *Note from Brandon: if you…

Nutrition
The Training Solution For Those Who "Don’t Have The Time"
Lifestyle
The Training Solution For Those Who "Don’t Have The Time"

Making enough time for fitness seems to be a pretty common roadblock amongst people. In…

Lifestyle
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom
Coaching
[PODCAST INTERVIEW] OPEX Fitness: Cody "Boom Boom" McBroom

I was recently interviewed on The OPEX Fitness Podcast [OPEX: Fitness Explained] and it was…

Coaching
Relationship Status : "Dieting"
Nutrition
Relationship Status : "Dieting"

Today is not about a strategy to lose more weight, a new theory on building…

Nutrition
Why I Love Weight Watchers…
Nutrition
Why I Love Weight Watchers…

Yes, I love weight watchers. And no, this is not a joke. What most people…

Nutrition
What Are The Health Benefits To Eating Organ Meat?
Nutrition
What Are The Health Benefits To Eating Organ Meat?

Food fads come and go. An acai bowl one year, hemp hearts the next. Superfoods…

Nutrition
Nutrient Timing (What The Science Actually Tells Us)
Nutrition
Nutrient Timing (What The Science Actually Tells Us)

Nutrient Timing – Here’s what you need to know: • Calories in vs. calories out…

Nutrition
The Truth About Calorie Calculators
Nutrition
The Truth About Calorie Calculators

The truth about calculating calories is frustrating, sadly. But as sad as it may be,…

Nutrition
[Daily Dose] Find Your Low Hanging Fruit.
Daily Dose
[Daily Dose] Find Your Low Hanging Fruit.

Find Your Low Hanging Fruit. Want to know the easiest way to start losing fat?…

Daily Dose
Top 10 Principles For Results Based Nutrition [Printable Infographic]
Nutrition
Top 10 Principles For Results Based Nutrition [Printable Infographic]

For a printable version of this, for you to keep, click here .

Nutrition
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.
Nutrition
[FREE NUTRITION COURSE] Learning How To Eat For Results, The Right Way.

Macro’s, Calories, “Clean Eating”, Food Tracking Software, Going Keto, Intermittent Fasting, Paleo… The fitness nutrition…

Nutrition
13 Things That Make A Perfect Diet
Nutrition
13 Things That Make A Perfect Diet

There is no such thing as a “perfect diet”… Even though I did record a…

Nutrition
Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth
Physiology
Cortisol – The Double Edged Sword of Fat Loss and Muscle Growth

Cortisol… one of the most feared hormones, also one of the most misunderstood. It’s also…

Physiology
The Repeated Bout Effect (Is Muscle Damage A Good Thing…?)
Science
The Repeated Bout Effect (Is Muscle Damage A Good Thing…?)

What is the repeated bout effect? The repeated bout effect (RBE) occurs when a single…

Science
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

  Today I read a story, the kind of story that makes you stop, shut…

Lifestyle
The Hero’s Journey To Total Transformation
Nutrition
The Hero’s Journey To Total Transformation

If you’re a movie geek like me, you know exactly what the hero’s journey truly is….

Nutrition
September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)
Nutrition
September Research Roundup (Alcohol & Fat Loss/Performance, Intermittent Fasting)

Each month I will cover two research articles on nutrition, training, sleep, supplements, or anything…

Nutrition
7 Healthy Christmas Recipes – To Keep You On Track This Holiday!
Nutrition
7 Healthy Christmas Recipes – To Keep You On Track This Holiday!

It’s that time of year again, the Christmas spirit and cheer is here and along…

Nutrition
What is the easiest diet to stay on?
Nutrition
What is the easiest diet to stay on?

Over 15-million google searches tells us that this is one of the most commonly asked…

Nutrition
Fitness Gimmicks VS. Lifestyle/Habits
Training
Fitness Gimmicks VS. Lifestyle/Habits

Everybody see’s all the gimmicks when it comes to fitness and the fads the industry…

Training
Stretching For Hypertrophy {Muscle Growth}: Does it work?
Training
Stretching For Hypertrophy {Muscle Growth}: Does it work?

Training Intensification Tip Part 2: Inter-set Stretching & Stretch Mediated Hypertrophy Intensification techniques, also known…

Training
How To Count Your Steps For Weight Loss
Science
How To Count Your Steps For Weight Loss

Does Your Body Adapt To NEAT Or Walking, Making Your Step Count Less Effective At…

Science
Understanding Gut Health (How Your Gut Determines Your Health)
Nutrition
Understanding Gut Health (How Your Gut Determines Your Health)

We covered probiotics a few weeks ago, which just barely scratched the surface of gut…

Nutrition
The Stress ≤ Recovery Paradigm
Lifestyle
The Stress ≤ Recovery Paradigm

The Recovery Paradigm, something not many talk about – yet 100% of people are affected…

Lifestyle
Top 4 Nutritional Questions, Answered
Nutrition
Top 4 Nutritional Questions, Answered

Being in the fitness industry I get a TON of questions about just about everything,…

Nutrition
Rules Of Flexible Dieting: While Traveling
Nutrition
Rules Of Flexible Dieting: While Traveling

So here it is, one of the biggest struggles for anyone attempting to lose weight,…

Nutrition
The Secret To Success
Coaching
The Secret To Success

  This weekend, I learned the secret to success. Not how the most rapid fat…

Coaching
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition
Nutrition
The Most Avoided, Neglected, and NEEDED Concept of Training & Nutrition

Recovery… The least sexy topic in the industry? The most misunderstood topic in the industry?…

Nutrition
Get Shredded for Summer! [Free Diet Plan]
Nutrition
Get Shredded for Summer! [Free Diet Plan]

  What is the best fat loss diet plan? I always get that question and…

Nutrition
EPISODE 3: The Successful Mindset & Attitude
Lifestyle
EPISODE 3: The Successful Mindset & Attitude

Two weeks down…. Only ten more to go. Damn… TEN?! I think time has slowed…

Lifestyle
A Simple Guide To Women’s Health (FAQ)
Nutrition
A Simple Guide To Women’s Health (FAQ)

When it comes to writing nutrition plans, we at TCM believe that everyone deserves an…

Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition
Nutrition
Pre | Intra | Post – Mastering Your Workout Nutrition

High carb vs. low carb is a seemingly endless debate on my Instagram feed, with…

Nutrition
Training Under The Influence
Training
Training Under The Influence

After reading the title I’m sure your all a bit confused, why would you train…

Training
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!
Training
Hip Mobility – Remove Low Back Pain & Improve Results in 5 Minutes or Less!

I’ve witnessed hip mobility literally save some of my client’s abilities to lift, play sports,…

Training
8 Ways To Instantly Sleep Better
Lifestyle
8 Ways To Instantly Sleep Better

Sleep… None of us “get enough” and we all want “more hours in the day”……

Lifestyle
Intermittent Fasting – Everything You NEED To Know
Nutrition
Intermittent Fasting – Everything You NEED To Know

Intermittent Fasting… Talk about a dietary can of worms! Typical bodybuilders and “Meat Heads” hate…

Nutrition
11 Life Changing Facts About Intermittent Fasting
Nutrition
11 Life Changing Facts About Intermittent Fasting

Intermittent Fasting is a pretty popular, yet controversial, topic that’s been floating around in the…

Nutrition
Why You Can’t Keep The Weight Off
Nutrition
Why You Can’t Keep The Weight Off

“Weight regain is generally the rule, with long-term follow up studies indicating that one-third to…

Nutrition
[Daily Dose] Why I’m not losing any weight…
Daily Dose
[Daily Dose] Why I’m not losing any weight…

Why I’m not losing any weight… This is me being totally transparent… And my nutrition…

Daily Dose
[Daily Dose] Watering Your Lawn While It’s Raining.
Daily Dose
[Daily Dose] Watering Your Lawn While It’s Raining.

Watering Your Lawn While It’s Raining. Have you ever heard this analogy? Or even worse,…

Daily Dose
Artificial Sweeteners: Good or Bad? Diet Help or Danger?
Nutrition
Artificial Sweeteners: Good or Bad? Diet Help or Danger?

Artificial sweeteners were created to make food taste better without adding calories. Some of the…

Nutrition
Lower Body Training Session Vlog (Working Around Low-Back Issues)
Training
Lower Body Training Session Vlog (Working Around Low-Back Issues)

  Today I’ll be doing something a bit different than usual, going to do a…

Training
The Ultimate Evidence Based Supplement Guide
guides
The Ultimate Evidence Based Supplement Guide

The supplement industry is MASSIVE. In fact, it’s currently a 36.6 Billion Dollar Industry. Crazy,…

guides
Body Fat Overshooting (Post Diet Consequences)
Nutrition
Body Fat Overshooting (Post Diet Consequences)

We live in what feels like the peak of a fad diet culture, where media…

Nutrition
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)
Nutrition
6 Vitamins That Actually Get You Jacked (That You Can Find At Any Grocery Store)

The reason I’m writing this is simple… I kind of hate the supplement industry, to…

Nutrition
[Daily Dose] Don’t Live With “What If’s”
Daily Dose
[Daily Dose] Don’t Live With “What If’s”

Don’t Live With “What If’s” If you ask any person who is over the age…

Daily Dose
[Daily Dose] You should love how you look!
Daily Dose
[Daily Dose] You should love how you look!

You should love how you look! I saw a picture that was taken of me…

Daily Dose
[Daily Dose] Stop living with “what if’s….
Daily Dose
[Daily Dose] Stop living with “what if’s….

Stop living with “what if’s…. If you ask any person who is over the age…

Daily Dose
[Daily Dose] The Intention-Behavior Gap.
Daily Dose
[Daily Dose] The Intention-Behavior Gap.

The Intention-Behavior Gap. This is crazy, but did you know that less than 50% of…

Daily Dose
How To Make Your Own Pre-Workout (Science-Based Formula)
Science
How To Make Your Own Pre-Workout (Science-Based Formula)

Pre-workouts are a dime a dozen. If you use your favorite search engine you’ll soon…

Science
[Daily Dose] It’s not what you do, it’s how you feel.
Daily Dose
[Daily Dose] It’s not what you do, it’s how you feel.

It’s not what you do, it’s how you feel. Maya Angelou has a famous quote,…

Daily Dose
[Daily Dose] Your Time is Worth More Than Money.
Daily Dose
[Daily Dose] Your Time is Worth More Than Money.

Your Time is Worth More Than Money. I’m the type of person who values his…

Daily Dose
17 Diet Lies’ They Told You, And You Believed.
Nutrition
17 Diet Lies’ They Told You, And You Believed.

  Fasting before cardio will burn more body fat. Plain and simple, this is just…

Nutrition
[Daily Dose] The 80/10/10 Rule.
Daily Dose
[Daily Dose] The 80/10/10 Rule.

The 80/10/10 Rule. This is a training principle that I teach many of my clients,…

Daily Dose
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)
Nutrition
Dad Bod Epidemic (10 Steps To Avoiding The Dad Bod)

Fatherhood…. WOW IT’S APPROACHING FAST!! Within a week, I will be having my baby. Which…

Nutrition
The Ultimate Hardgainer Guide to Getting Jacked
Training
The Ultimate Hardgainer Guide to Getting Jacked

You’re reading this because you feel skinny, unathletic, weaker than you should be, or as…

Training
Successful Intuitive Eating (9 Step System)
Nutrition
Successful Intuitive Eating (9 Step System)

What to eat, how much to eat, timing what you eat, and then actually seeing…

Nutrition
37 Power Foods For Men
Nutrition
37 Power Foods For Men

THIS IS NOT CLICKBATE! These are REAL foods that men THRIVE off of. I had…

Nutrition
Are Body Fat Machines Accurate? [Truth About Body Fat Testing]
Coaching
Are Body Fat Machines Accurate? [Truth About Body Fat Testing]

That’s a question I get quite often inside of our coaching practice and rightfully so,…

Coaching
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works
Nutrition
‘Cheat Meals’, Refeeds & Diet-Breaks – What Actually Works

“Cheat Meal”… The two most holy words in the diet vocabulary that every single client…

Nutrition
50 Science-Backed Anti-Aging Strategies For Life Pt.2
Hormones
50 Science-Backed Anti-Aging Strategies For Life Pt.2

There are 4 key parts of health and longevity promotion and today we are discussing…

Hormones
Become Lean AND Healthy, Long-Term
Lifestyle
Become Lean AND Healthy, Long-Term

  When I reflect back on all that I’ve been through in this lifestyle of…

Lifestyle
3 Key Things That GUARANTEE Results.
Nutrition
3 Key Things That GUARANTEE Results.

Access, Association, and Accountability. Within the first line of this article, I’ve given you the…

Nutrition
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]
Nutrition
Death To The Meal Plan [5 Reasons Why Your Meal Plan Failed & Will Keep Failing]

I’m going to try and keep this one short and too the point – notice…

Nutrition
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]
Lifestyle
Achieving Results As A Shift Worker [Circadian Rhythm, Hormones, Obesity…]

Almost 20% of people in Europe and the US work in scheduled shifts (shift work).1…

Lifestyle
[Daily Dose] Quick results are a lie.
Daily Dose
[Daily Dose] Quick results are a lie.

Quick results are a lie. I’d have you consider that success isn’t an easy game…

Daily Dose
Cardio… what’s right, what sucks, and implementing it yourself.
Training
Cardio… what’s right, what sucks, and implementing it yourself.

Cardio… Man, it sucks. Plain and simple. None of us like it, yet all of…

Training
My Diet Story. The Good, The Bad, The Ugly…
Nutrition
My Diet Story. The Good, The Bad, The Ugly…

  This may be the realist shit I’ve ever written for my blog. I know…

Nutrition
Quick Fix For Low Back Pain
Training
Quick Fix For Low Back Pain

Low back pain is probably one of the most common issues of pain within the…

Training
5 Things I Wish I Knew When Starting My Weightloss Journey
Lifestyle
5 Things I Wish I Knew When Starting My Weightloss Journey

Many people don’t know this, but I was once a fat kid, or as my…

Lifestyle
The Final Chapter…
Lifestyle
The Final Chapter…

  I love this saying above, because I’ve often referred to life as a book….

Lifestyle
[Daily Dose] The gift is WITHIN the process…
Daily Dose
[Daily Dose] The gift is WITHIN the process…

The gift is WITHIN the process… This week we’re hosting a coaching mastermind at the…

Daily Dose
The "All or Nothing" Mentality, That Kills Long-Term Progress.
Nutrition
The "All or Nothing" Mentality, That Kills Long-Term Progress.

Yes, that sounds good, I’ll take some nothing too! We’ve all been there, we’ve all…

Nutrition
Second podcast
Coaching
Second podcast
Coaching
Your Nutrition Strategy Heading Into The Open
Nutrition
Your Nutrition Strategy Heading Into The Open

Do you workout fasted or are you one of those people who absolutely has to…

Nutrition
Consistency
Lifestyle
Consistency

You’ve tried everything in the book, twice, and you still haven’t reached the fitness goal…

Lifestyle
[Daily Dose] Be A Leader, Not A Follower.
Daily Dose
[Daily Dose] Be A Leader, Not A Follower.

Be A Leader, Not A Follower. If you’re reading this, it means you want to…

Daily Dose
The Simplicity Of Success
Nutrition
The Simplicity Of Success

I’m a trainer at a gym (the best gym in state… just sayin’), I am…

Nutrition
Why You Are Fat, Lazy and Tired All The Time.
Lifestyle
Why You Are Fat, Lazy and Tired All The Time.

I know the title of this article is a little harsh, blunt and “in your…

Lifestyle
The Definitive Guide To Creatine Monohydrate
guides
The Definitive Guide To Creatine Monohydrate

Creatine Monohydrate… might just be our favorite supplement.  Why? Well, because we can recommend it…

guides
Maximizing Your Performance During The CrossFit Open
Nutrition
Maximizing Your Performance During The CrossFit Open

Five weeks of serious CrossFit action coming at us as we’re only a month away…

Nutrition
Make Life Awesome
Lifestyle
Make Life Awesome

Are you doing everything in your power to be the best you possibly can be?…

Lifestyle
What’s Your "WHY"?
Lifestyle
What’s Your "WHY"?

Todays post is all about the most important question we need to ask ourselves on…

Lifestyle
What I’ve Learned From Setting Targets Too Big
Lifestyle
What I’ve Learned From Setting Targets Too Big

Things that take hard work, scare you quite a bit, push you further and harder…

Lifestyle
High Carb vs. Low Carb… Which one is better?
Nutrition
High Carb vs. Low Carb… Which one is better?

Seems that in today’s society, specifically the dieting world, you need to be in part…

Nutrition
Nutritional Periodization For Fat Loss
Nutrition
Nutritional Periodization For Fat Loss

This is my second time writing this article, to be honest. The first go around…

Nutrition
EPISODE 11: Surviving The Struggle
Nutrition
EPISODE 11: Surviving The Struggle

I’m just over 2 weeks away from my first physique competition and the closer I…

Nutrition
[Daily Dose] The Gardener.
Daily Dose
[Daily Dose] The Gardener.

The Gardener. What does a gardener and a champion have in common? A Prolific Sense…

Daily Dose
How To Use Supersets In Your Training
Training
How To Use Supersets In Your Training

Training Intensification Tip Part 1: Supersets Intensification techniques, also known as advanced techniques, are a…

Training
Before and After, The Reverse Diet...
Client Case Study: Successful Reverse Diet (15 Month Process)
Coaching
Client Case Study: Successful Reverse Diet (15 Month Process)

A “Reverse Diet” is a HOT TOPIC in the nutrition space… and after the article…

Coaching
7 Most Frequently Asked Nutrition Questions
Nutrition
7 Most Frequently Asked Nutrition Questions

# 1 – I’m Ready To Get Fit! But Where Do I Start…? Most people…

Nutrition
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)
Nutrition
Research Roundup (Do Weight Vest Help Fat Loss and is Betaine Worth The Hype?)

Each month I will cover a few of the top research articles on nutrition, training,…

Nutrition
How To Change Your Behaviors and Lose More Weight
Nutrition
How To Change Your Behaviors and Lose More Weight

We appear to be going about health and weight loss all wrong. As nutrition coaches,…

Nutrition
4 Ways To Increase Productivity Towards YOUR Goals
Lifestyle
4 Ways To Increase Productivity Towards YOUR Goals

“Productivity is never an accident. It is always the commitment to excellence, intelligent planning, and…

Lifestyle
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

I recently heard a story of a young man; so young he can barely drink…

Lifestyle
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’
Nutrition
5 Recipes That’ll Make You Want To ‘Eat Yo Greens!’

One of the biggest struggles for me when I started “Dieting”, I hate that word…

Nutrition
The Ultimate Guide to Fitness and Nutrition Coaching
Coaching
The Ultimate Guide to Fitness and Nutrition Coaching

Why You Should Hire An Online Fitness and Nutrition Coach First and foremost, it should…

Coaching
[VIDEO BLOG] Strength Training For Fat Loss
Training
[VIDEO BLOG] Strength Training For Fat Loss

When it comes to fat loss… you shouldn’t “Train for Fat Loss”… You should “Train…

Training
How To Lean Bulk Properly (Build Muscle, Without Gaining Fat)
Nutrition
How To Lean Bulk Properly (Build Muscle, Without Gaining Fat)

Supplement Guide Table of Contents What Is A Lean Bulk? What Is Dirty Bulking? Who…

Nutrition
[Daily Dose] You should love how you look!
Daily Dose
[Daily Dose] You should love how you look!

You should love how you look! If you don’t know what copywriting is, it’s the…

Daily Dose
The 10 Training Commandments
Training
The 10 Training Commandments

  After the popularity of my article, “The 10 Diet Commandments”, I decided to bring…

Training
Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype?
Nutrition
Mini Cuts… Secret To Fast Tracking Your Results? Or All Hype?

Can you seriously lose 8-10lbs in 6-8 weeks, without destroying your hormones and binge eating…

Nutrition
Cardio vs. Lifting… What’s Better For Fat Loss?
Training
Cardio vs. Lifting… What’s Better For Fat Loss?

Cardio vs. Lifting.  Which is better for fat loss or improved body composition?  As with…

Training
[Daily Dose] Why you hate Monday.
Daily Dose
[Daily Dose] Why you hate Monday.

Why you hate Monday. Hating Monday is a sign that you have a lack of…

Daily Dose
7 things you didn’t know about carbs (but need to)
Nutrition
7 things you didn’t know about carbs (but need to)

Carbs, carbs, carbs… love them or hate them they’re a topic to discuss because they’re…

Nutrition
[Daily Dose] They Thought They Took Steroids…
Daily Dose
[Daily Dose] They Thought They Took Steroids…

They Thought They Took Steroids… This is probably the most remarkable study ever done inside…

Daily Dose
The "Body Fat Set Point"…. Myth or Truth?
Nutrition
The "Body Fat Set Point"…. Myth or Truth?

The body fat set point… Myth or Truth? Such a great topic, also a really controversial…

Nutrition
[Daily Dose] You can’t win, if you’re afraid to lose.
Daily Dose
[Daily Dose] You can’t win, if you’re afraid to lose.

You can’t win, if you’re afraid to lose. This actually comes straight out of a…

Daily Dose
How Paleo Can Excel YOUR Results, Long-Term!
Nutrition
How Paleo Can Excel YOUR Results, Long-Term!

Paleo, paleo, paleo… Paleo is everywhere now! But really, what is paleo? Is it even…

Nutrition
50 Science-Backed Anti-Aging Strategies For Life
Lifestyle
50 Science-Backed Anti-Aging Strategies For Life

Aging healthy, happy and with grace. Isn’t that what everybody wants? Many people think that…

Lifestyle
[Daily Dose] TRY HARDER.
Daily Dose
[Daily Dose] TRY HARDER.

TRY HARDER. Try harder. Period. And I should just end it here. Because honestly… why…

Daily Dose
[VIDEO BLOG] The Smartest Approach To Program Design
Training
[VIDEO BLOG] The Smartest Approach To Program Design

Training program design, is a pretty big deal. I mean… it’s LITERALLY the thing that…

Training
Low FODMAP Diet Guide For Beginners
guides
Low FODMAP Diet Guide For Beginners

Low FODMAP Diet? What is that and could it help you get to the bottom…

guides
High Carb Diets Work Better For Fat Loss Than Low Carb Diets
Nutrition
High Carb Diets Work Better For Fat Loss Than Low Carb Diets

What if I Told You That Science Says Low Carb Diets Suck…? ….for fat loss…

Nutrition
"The Handful Diet" – Infographic, Meal Prep Template
Nutrition
"The Handful Diet" – Infographic, Meal Prep Template

For a printable version,that you can use at home or on the go to stay…

Nutrition
7 Reasons You’re Not Losing Weight
Nutrition
7 Reasons You’re Not Losing Weight

I wrote an email for my subscribers the other day called “White Noise”. It went…

Nutrition
Yoga For Meatheads (Should Weightlifters Do Yoga?)
Training
Yoga For Meatheads (Should Weightlifters Do Yoga?)

Many guys (and even gals) who are into strength training switch off when they hear…

Training
A man going trough his rever dieting documents on an iMac
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]
guides
Reverse Dieting 101 [Your Guide and Explanation To All Things Reverse Dieting]

Reverse Dieting is a subject that gets talked about A LOT… and for good reason….

guides
Is a Carb a Carb? Do Nutrients Matter? How much do I need?
Nutrition
Is a Carb a Carb? Do Nutrients Matter? How much do I need?

Is a carb a carb? Does it matter where we get our macronutrients? Or is…

Nutrition
"Eating Organic" – All Hype? Or Vital For Health?
Nutrition
"Eating Organic" – All Hype? Or Vital For Health?

Organic food…. Is it worth the extra money? Will you get sick and diet if…

Nutrition
[Daily Dose] Nobody is Self-Made.
Daily Dose
[Daily Dose] Nobody is Self-Made.

Nobody is Self-Made. We’re here out in Arizona for a team retreat and wow… my…

Daily Dose
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review
Science
Training To Failure (Yes or No?) and New Year Resolutions (How To Not Fail) – February Research Review

*Note from Brandon: if you want to learn how to interpret research go read each…

Science
Intermittent Fasting
Nutrition
Intermittent Fasting

  Intermittent fasting has been expanding in popularity right now more than ever and tons…

Nutrition
5 Travel Strategies To Avoid Falling Off The Wagon
Lifestyle
5 Travel Strategies To Avoid Falling Off The Wagon

Travel is a part of life no matter if it’s for work or pleasure, with…

Lifestyle
[VIDEO BLOG] Paleo Vs. Macros (Which One’s Better…?)
Nutrition
[VIDEO BLOG] Paleo Vs. Macros (Which One’s Better…?)

Paleo vs. Macros… This debate has and probably will go on for eternity in the nutrition…

Nutrition
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]
Nutrition
Why You SHOULD Drink Coffee… [Myths vs. Truth/Benefits]

As a huge coffee lover, I’ve decided to take some time today to stand my…

Nutrition
Steps to Success
Lifestyle
Steps to Success

Most people do not truly understand what it takes to become successful, I’m yet to…

Lifestyle
Does Cortisol Affect Fat Loss?
Hormones
Does Cortisol Affect Fat Loss?

Do High Cortisol Levels Prevent Fat Loss From Occurring? [Research Review] Cortisol is a glucocorticoid…

Hormones
[VIDEO BLOG] Training To Prevent Injuries
Training
[VIDEO BLOG] Training To Prevent Injuries

One of the biggest mistakes I see in the training world with clients… is training,…

Training
Boom Boom’s Excellent Adventure: Episode 1
Coaching
Boom Boom’s Excellent Adventure: Episode 1

Wow… I have a lot of respect for bodybuilders, bikini and physique competitors. Well, I…

Coaching
Top 7 Nutrition Mistakes CrossFit Athletes Make
Nutrition
Top 7 Nutrition Mistakes CrossFit Athletes Make

CrossFit is an incredibly demanding sport and taxing on the body. A combination of pure…

Nutrition
10 Ways To Kill Cravings
Nutrition
10 Ways To Kill Cravings

When you’re on a diet, one of the most annoying things you’re going to come…

Nutrition
EPISODE 12: Pancakes, Abs & Chasing Unicorns
Nutrition
EPISODE 12: Pancakes, Abs & Chasing Unicorns

LESS THAN 2 WEEKS OUT!!!! Wow…. I think it finally hit me that I will…

Nutrition
The Ultimate Kettlebell Workout Guide
guides
The Ultimate Kettlebell Workout Guide

Kettlebell workouts are one of the most diverse training modalities out there. Depending on the…

guides
[Daily Dose] Growth must be forced.
Daily Dose
[Daily Dose] Growth must be forced.

Growth must be forced. This is going to be short, to the point, and powerful…

Daily Dose
[Daily Dose] Just Show Up.
Daily Dose
[Daily Dose] Just Show Up.

Just Show Up. Hey. I’ve been sitting here staring at a blank screen for at…

Daily Dose
Training Volume: How Many Sets Per Week is Enough?
Training
Training Volume: How Many Sets Per Week is Enough?

The Volume Landmarks The optimal amount of volume is going to be somewhere between the…

Training
"Selfish" or "Self-Interested"
Nutrition
"Selfish" or "Self-Interested"

Are you Selfish? Or Self-Interested…? Have you ever felt selfish for trying to start something…

Nutrition
How To Use A TDEE and BMR Calculator To Lose Weight
guides
How To Use A TDEE and BMR Calculator To Lose Weight

How To Use TDEE and BMR Calculator To Lose Weight BMR (Basal Metabolic Rate) and…

guides
Should You Do A Bikini Competition?
Coaching
Should You Do A Bikini Competition?

I honestly can’t believe that just over a year ago I was going hard in…

Coaching
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]
Nutrition
Intermittent Fasting and Time Restricted Feeding [Magic or Myth?]

Raise your hand if you’ve ever had someone tell you how amazing Intermittent Fasting is? …

Nutrition
3 Step Checklist to Supplementation
Nutrition
3 Step Checklist to Supplementation

As I’m sitting here on this plane to Vegas for my mentor Luka Hocevar’s fit-business…

Nutrition
A Day in The Not So Average Life – VLOG Ep.2
Lifestyle
A Day in The Not So Average Life – VLOG Ep.2

For a chance to start your 30 day transformation, visit the links below! The 30…

Lifestyle
The Most Important Amino Acid & How To Optimize Your Meals With It (Leucine Threshold)
Nutrition
The Most Important Amino Acid & How To Optimize Your Meals With It (Leucine Threshold)

The Importance Of Leucine Threshold For Building and Retaining Lean Body Mass   Leucine threshold….

Nutrition
The 8 Biggest Diet Mistakes
Nutrition
The 8 Biggest Diet Mistakes

What else goes into weight loss besides eating well and exercising? In reality, there are…

Nutrition
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]
Nutrition
The Thanksgiving Blueprint: [ How To Avoid Ruining YOUR Results ]

Turkey Day is upon us and if you’re as excited as I am, then you’re…

Nutrition
[Daily Dose] Every detail matters.
Daily Dose
[Daily Dose] Every detail matters.

Every detail matters. I’m writing you from my hotel room, here in St. Louis, while…

Daily Dose
Recovery 101 (Discover What Actually Determines Your Results)
Nutrition
Recovery 101 (Discover What Actually Determines Your Results)

I actually couldn’t believe the result when this study came out… But when I really…

Nutrition