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

November 28, 2019
Written by Cody McBroom

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.

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 [like our program, F.I.T. or those in The Elite]. 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 6-day upper/lower split [Like seen in Built For You or those in The Elite].

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. 

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 I have every single one of my 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.

Finding Your Maintenance 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 these, we recommend a high quality multivitamin – Legion Triumph is our go-to. 

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.


Cody McBroom Body Recomposition Trainer

ABOUT THE AUTHOR:

Cody McBroom is owner and head coach of Tailored Coaching Method. He’s a Strength and Nutrition Coach located in Seattle WA, but coaches people and other coaches internationally. His passion is helping individuals change their lives through body composition transformation, as well as creating content across all platforms to help individuals and other coaches learn more about how to apply the science of training and nutrition. Click Here Now to Apply For Coaching with Cody.

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

Nutrition
2 Ways to Make Your Diet Easier & More Successful
Nutrition
2 Ways to Make Your Diet Easier & More Successful

2 Ways to Make Your Diet Easier & More Successful 1.) TRACK WHAT YOU EAT!…

Nutrition
Emotional Intelligence, Positivity, Being Present… Happiness.
Lifestyle
Emotional Intelligence, Positivity, Being Present… Happiness.

    I’ve had many people tell me that I never get mad, I’m always…

Lifestyle
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
[Daily Dose] Gratitude Is MOTIVATION.
Daily Dose
[Daily Dose] Gratitude Is MOTIVATION.

Gratitude Is MOTIVATION. People are constantly seeking things to motivate them more… You probably do…

Daily Dose
HIIT vs. LISS: What Cardio Strategy Burns More Fat?
Fat Loss
HIIT vs. LISS: What Cardio Strategy Burns More Fat?

HIIT vs. LISS: Which Works Best and When To Use Them Introduction A common question…

Fat Loss
[Daily Dose] What If You Couldn’t Fail…?
Daily Dose
[Daily Dose] What If You Couldn’t Fail…?

What If You Couldn’t Fail…? I was asked this question recently and it literally stopped…

Daily Dose
3 Steps To Building A Better Butt
Training
3 Steps To Building A Better Butt

When I decided to write this article, my first thought was actually just being surprised…

Training
Your Guide To Better Sleep [Why you Need it & How to Optimize it]
guides
Your Guide To Better Sleep [Why you Need it & How to Optimize it]

Proper, healthy sleep is critical in our body’s ability to recover from the daily challenges…

guides
[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
The 5 Most Common Things Keeping You Fat
Nutrition
The 5 Most Common Things Keeping You Fat

Stop constantly doing these things and your body will drastically change for the better. The…

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
KAIZEN
Lifestyle
KAIZEN

“Continuous Improvement” “Embrace Change” “Change for the Better” These are all definitions of the Japanese…

Lifestyle
Fish Oil Supplementation 101
guides
Fish Oil Supplementation 101

Fish oil supplements are widely used for their health and wellness benefits. Fish oil is…

guides
[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
How To Track Macros When Eating At Restaurants
guides
How To Track Macros When Eating At Restaurants

How To Track Macros When Eating At Restaurants In this article, I’m going to show…

guides
[Daily Dose] The Pursuit of Fulfillment
Daily Dose
[Daily Dose] The Pursuit of Fulfillment

The Pursuit of Fulfillment Someone asked me on my IG story Q&A the other day,…

Daily Dose
"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
The Definitive Guide to Getting Lean After Your Freshman 15
Nutrition
The Definitive Guide to Getting Lean After Your Freshman 15

As many of you probably know, the “Freshman 15” is very real. In fact, the…

Nutrition
[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
The Funeral Question
Lifestyle
The Funeral Question

So…. It’s Monday…. Another week, but unlike the mass majority of the population… this gets…

Lifestyle
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
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
[VIDEO] Individualizing Your Calorie Intake
Nutrition
[VIDEO] Individualizing Your Calorie Intake

The key to actually seeing success from a nutrition plan or diet protocol, is individualizing…

Nutrition
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]
Training
Are You Progressing? [FREE GUIDE: Key Strategies To Progressing Your Training For Results]

Anyone who is into bodybuilding, or even just training for specific goals and results, knows…

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
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
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
Top 3 Most Under-Rated Supplements
Nutrition
Top 3 Most Under-Rated Supplements

Whenever I get questions about supplements it always makes me laugh because it leads to…

Nutrition
Getting Through The Holidays [Without Ruining Your Progress]
Nutrition
Getting Through The Holidays [Without Ruining Your Progress]

The holidays are a time for friends, family, and yes, lots of good food! But…

Nutrition
Defining Your Appreciation
Lifestyle
Defining Your Appreciation

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

Lifestyle
[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 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
[Daily Dose] Patience, Persistence, & Positive People.
Daily Dose
[Daily Dose] Patience, Persistence, & Positive People.

Patience, Persistence, & Positive People. If there was ever a formula for success… this is…

Daily Dose
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
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
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] Become Your Own Stoic.
Daily Dose
[Daily Dose] Become Your Own Stoic.

Become Your Own Stoic. You ever wonder how stoics and the old famous philosophers became…

Daily Dose
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)
Coaching
10 Things People Who Stay Lean Year Around Do. (#7 Will Surprise You)

When it comes to creating the lean body we all want, the ultimate goal is…

Coaching
[Daily Dose] 90% of your results boil down to this.
Daily Dose
[Daily Dose] 90% of your results boil down to this.

90% of your results boil down to this. I posted on instagram that 90% of…

Daily Dose
Your Bikini Competition Crash Course (What-To-Know Before Competing)
Coaching
Your Bikini Competition Crash Course (What-To-Know Before Competing)

Heading into my first bikini competition I had at least one hundred random questions.  Even…

Coaching
A Strong Case For Tracking Macros
Nutrition
A Strong Case For Tracking Macros

You’ve probably heard of counting calories, but what about counting your macros? With any nutrition…

Nutrition
8 Ways To Handle Your Diet On Christmas
Nutrition
8 Ways To Handle Your Diet On Christmas

1.) Don’t Stress, Have Fun! Might seem weird that the first tip for not ruining…

Nutrition
[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
[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
Top 3 Micronutrients You Are Missing, Yet Desperately Need
Nutrition
Top 3 Micronutrients You Are Missing, Yet Desperately Need

At some point in time, micronutrients became really uncool to consider as an important part…

Nutrition
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
[VIDEO BLOG] In Defense Of Rigid Meal Plans…
Nutrition
[VIDEO BLOG] In Defense Of Rigid Meal Plans…

Rigid Meal Plans… you know, eating 6 meal s a day out of plastic containers…

Nutrition
Blue Light Blockers (Benefit or BS?) and Trainings Effect on Sleep: Research Roundup w/ Dr. Brandon Roberts
Science
Blue Light Blockers (Benefit or BS?) and Trainings Effect on Sleep: Research Roundup w/ Dr. Brandon Roberts

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

Science
Heat/Cold Therapy To Reduce DOMS and Improve Recovery + Health Benefits Of Fasting – March Research Review
Nutrition
Heat/Cold Therapy To Reduce DOMS and Improve Recovery + Health Benefits Of Fasting – March Research Review

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

Nutrition
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
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
Second podcast
Coaching
Second podcast
Coaching
[Daily Dose] Understand Your Pain, Double Your Progress
Daily Dose
[Daily Dose] Understand Your Pain, Double Your Progress

Understand Your Pain, Double Your Progress If you don’t know what copywriting is, it’s the…

Daily Dose
3 Reasons You NEED Mobility To Lose More Fat
Training
3 Reasons You NEED Mobility To Lose More Fat

What is Mobility?   If your goal is fat loss, you NEED to incorporate mobility…

Training
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
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
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
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
How Low Can You Take Your Calories?
Nutrition
How Low Can You Take Your Calories?

People want to lose weight as fast as possible, but at some point it becomes…

Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)
Nutrition
The Recovery Guide (What’s Worth Your Time and What’s Not)

Sauna, ice baths, cryotherapy, steam room, massages… with so many ever increasing recovery methods it…

Nutrition
"Post College Party Pouch"- Losing Weight After College
Nutrition
"Post College Party Pouch"- Losing Weight After College

College is full of beer, parties and cheap microwave dinners and although that may sound…

Nutrition
Concurrent Training: A Practical Guide, Backed By Science
guides
Concurrent Training: A Practical Guide, Backed By Science

Introduction: What is Concurrent Training? Concurrent training consists of combining aerobic/anaerobic training (e.g., long distance…

guides
[Daily Dose] You deserve MORE.
Daily Dose
[Daily Dose] You deserve MORE.

You deserve MORE. I’m going to keep this short and to the point. Whatever you’re…

Daily Dose
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
The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle
Lifestyle
The Pursuit Of Happiness: 5 Steps to a Happier Lifestyle

Sometimes the most important thing in life is to simply just be a good person……

Lifestyle
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
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
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
38 Tips To Burn MORE Fat
Nutrition
38 Tips To Burn MORE Fat

The second I finished my “46 Tips to Build More Muscle” blog, I knew I…

Nutrition
Everything You Need To Know About Carb-Cycling
guides
Everything You Need To Know About Carb-Cycling

Following a diet can be hard – psychologically, physiologically, and physically. Meaning, the diet is…

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

WHAT IS A LEAN BULK? Lean bulking is the process of building muscle, while minimizing…

Nutrition
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]
Nutrition
The Best Diet Plan… [Ketogenic? Intermittent Fasting? Carb Cycling?]

“So what is the best diet?” A question I’ve heard many times and if you…

Nutrition
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 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
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
47 Simple Ways To Kick Start Your Fat Loss
Nutrition
47 Simple Ways To Kick Start Your Fat Loss

1.) Go Harder – You should be training hard. “Duh Boom Boom”… Yeah, well many…

Nutrition
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
The Truth About Gluten
Nutrition
The Truth About Gluten

The biggest question on gluten… Should we avoid it? Or is the media hype on…

Nutrition
[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
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
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)
Training
Training in a Hotel or Apartment Gym (VLOG – Complete Workout, Coached Through)

This Workout Program (Below) 1.) Ankle, Hip and Thoracic Mobility – 5-10 Min 2a.) DB…

Training
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] 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
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
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
Fat-Loss’s Worse Enemy… Stress.
Nutrition
Fat-Loss’s Worse Enemy… Stress.

Plateaus suck. Plain and simple, they suck. You’re losing weight, getting results, and out of…

Nutrition
Never Give Up
Lifestyle
Never Give Up

Sometimes waiting to reach our goal can feel like an eternity, especially when that goal…

Lifestyle
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
The Exact Breakfast For A Leaner Body [What To Eat & Why]
Nutrition
The Exact Breakfast For A Leaner Body [What To Eat & Why]

“Exactly What To Eat For Breakfast To Get A Leaner Body” Follow These Exact Breakfast…

Nutrition
What Do YOU Stand For?
Lifestyle
What Do YOU Stand For?

What do you stand for? No really, don’t just read that… Ask yourself and seriously…

Lifestyle
[Daily Dose] Use Doubt As Fuel, Not Hydroxide.
Daily Dose
[Daily Dose] Use Doubt As Fuel, Not Hydroxide.

Use Doubt As Fuel, Not Hydroxide. Do you know what hydroxide can do to your…

Daily Dose
5 Reasons Meal Timing Matters
Nutrition
5 Reasons Meal Timing Matters

Meal timing was a HUGE thing in the fitness, health and nutrition industry for a…

Nutrition
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
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]
Coaching
Opening My Eyes To REAL Life & The REAL Me. [Resurrection Week: Day 1]

  Last week I was Resurrected, which technically means being raised up from the dead……

Coaching
Your Diets Effect on Hormones & How To Benefit From Them
Nutrition
Your Diets Effect on Hormones & How To Benefit From Them

One of the most underestimated factors in achieving fitness results, which can actually be the…

Nutrition
[Daily Dose] No Fluff, Just Planning + Execution.
Daily Dose
[Daily Dose] No Fluff, Just Planning + Execution.

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

Daily Dose
EPISODE 8: Trust The Process
Nutrition
EPISODE 8: Trust The Process

Week 7 is complete, week 8 is here and my physique show feels like it…

Nutrition
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)
Nutrition
FAQ: Tracking Macros (What You Need To Know, Before Tracking Macros)

For years you have been calling people who track their macros, record their food, and…

Nutrition
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
The Elimination Diet
Nutrition
The Elimination Diet

“Why on earth would I want to completely remove all that stuff, which I enjoy…

Nutrition
[Daily Dose] Be You, Everyone Else Is Taken.
Daily Dose
[Daily Dose] Be You, Everyone Else Is Taken.

Be You, Everyone Else Is Taken. I’m here to tell you that God put you…

Daily Dose
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
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
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]
Nutrition
How To Get Jacked As A Vegan [The Detailed Nutrition Plan For Vegan Lifters]

Many people think being vegan and gaining muscle are oxymorons, they are opposites, you can’t…

Nutrition
‘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
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
[Daily Dose] The Greats and YOU… Are the same.
Daily Dose
[Daily Dose] The Greats and YOU… Are the same.

The Greats and YOU… Are the same. Here’s some crazy facts for you, to show…

Daily Dose
[Daily Dose] The 10 Nutrition Commandments.
Daily Dose
[Daily Dose] The 10 Nutrition Commandments.

The 10 Nutrition Commandments. Like I told you on yesterday… I’m bringing you the 10…

Daily Dose
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
[Daily Dose] FULFILLMENT > satisfaction
Daily Dose
[Daily Dose] FULFILLMENT > satisfaction

FULFILLMENT > satisfaction Something I’ve always struggled with is not being satisfied with anything… I…

Daily Dose
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
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com
Nutrition
"The Perfect Diet: Paleo + IIFYM + Intermittent Fasting" Ft. on DrJohnRusin.com

Getting stuck into a dogmatic approach or claiming a “camp” with your nutrition, is dumb….

Nutrition
Being Real About CrossFit – The Good and The Bad
Nutrition
Being Real About CrossFit – The Good and The Bad

For the past 6 months, I’ve been infatuated with CrossFit. And when I say CrossFit,…

Nutrition
6 Easy Changes To Kick Start Your Fitness Journey
Lifestyle
6 Easy Changes To Kick Start Your Fitness Journey

So you want to start exercising and eating “clean,” but where do you start? There…

Lifestyle
Top 3 Overrated Fads, in the Diet World
Nutrition
Top 3 Overrated Fads, in the Diet World

Today my goal is simple and hopefully a quick one… That is to break down,…

Nutrition
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1
Lifestyle
A Day in The ‘Not So Average’ Life of Boom-Boom : Vlog Ep.1

Tune in to what a Day in My Life looks like… We go from my…

Lifestyle
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
4 Unique Diet Hacks To Break Your Plateau
Nutrition
4 Unique Diet Hacks To Break Your Plateau

If you’ve been reading my work for a while, you’ll have realized by now that…

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
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
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)
Training
Cardio 101 (8 Proven Methods To Upgrade Your Conditioning)

Cardio is something that most of us avoid, some of us hate, and very few…

Training
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
Downhill Metabolisms [What Actually Happens When We Diet]
Nutrition
Downhill Metabolisms [What Actually Happens When We Diet]

For a while you could hear the words “broken metabolism” everywhere in the online space….

Nutrition
[Daily Dose] WTF is President’s Day…?
Daily Dose
[Daily Dose] WTF is President’s Day…?

WTF is President’s Day…? Yesterday, one of my employees texted me asking if we had…

Daily Dose
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
Muscle Growth For The Female Lifter
Nutrition
Muscle Growth For The Female Lifter

Gaining – a scary word for most women to hear or even think about, especially…

Nutrition
Why Losing Weight Fast Is A Bad Idea.
Nutrition
Why Losing Weight Fast Is A Bad Idea.

  Losing weight fast is a very popular topic in the fitness and nutrition industry….

Nutrition
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
2014, Your Year For Growth
Lifestyle
2014, Your Year For Growth

The New Year is upon us, which means its resolutions time. Many people think it’s…

Lifestyle
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
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom
Coaching
Podcast Interview on "Hefty To Handsome" – A Nutrition Plan For Real People with Cody Boom Boom McBroom

  “A Nutrition Plan For Real People”…. (Podcast Interview with Gene Fox of Hefty To…

Coaching
How Much Protein Can You Absorb In One Meal?
Nutrition
How Much Protein Can You Absorb In One Meal?

What Does “Protein Absorption” Mean…? From a nutritional view, absorption describes the passage of nutrients…

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
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
The 5 Metrics You MUST Be Measuring
Coaching
The 5 Metrics You MUST Be Measuring

Have you ever heard the saying, “what gets measured gets improved?” Progress can be measured…

Coaching
What To Do After The CrossFit Open
Coaching
What To Do After The CrossFit Open

We’ve talked about periodization a few times prior to this post on the BBP blog,…

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
[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] 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
The 10 Diet Commandments
Nutrition
The 10 Diet Commandments

  In honor of the one of the greatest hip-hop artists to ever touch the…

Nutrition
The 10 Rituals For Better Living
Lifestyle
The 10 Rituals For Better Living

If you follow my blog pretty consistently, you’ve probably been noticing that I have been…

Lifestyle
[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] Cultivate Your Power Tribe.
Daily Dose
[Daily Dose] Cultivate Your Power Tribe.

Cultivate Your Power Tribe. I’m really struggling to find the words for this daily dose……

Daily Dose
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
[Daily Dose] It’s Boring & Un-Sexy… But it WORKS.
Daily Dose
[Daily Dose] It’s Boring & Un-Sexy… But it WORKS.

It’s Boring & Un-Sexy… But it WORKS. Have you ever noticed that the strategies, methods,…

Daily Dose
[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
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
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
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
Fit over 40
Lifestyle
Fit over 40

One thing I always hear in the gym that irritates the hell out of me…

Lifestyle
[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
Low Calorie Foods That Fill You Up
guides
Low Calorie Foods That Fill You Up

When you think about hunger, what comes to mind?  Pain in your abdomen or a…

guides
11 Things to Step Up Your Diet Game
Nutrition
11 Things to Step Up Your Diet Game

1.)  Water.  I put this as number one because it is obvious but not done…

Nutrition
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?
Nutrition
THE GREAT SUGAR DEBATE : Is Sugar Safe? Will it Ruin Results? What is Proven?

Sugar has been scaring us for decades, from the claims of it impacting and being…

Nutrition
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
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation
Nutrition
13 Bulletproof (Yet Simple) Strategies To Maintain Progress During Vacation

Swimsuit. Sun Glasses. Print Airline Tickets. Pack Car. As you go through your vacation to-do…

Nutrition
The "Handful" Diet
Nutrition
The "Handful" Diet

What you will find here today is, in my opinion, the easiest possible diet to…

Nutrition
Keto: The Best or The Worst Diet For Fat Loss?
Nutrition
Keto: The Best or The Worst Diet For Fat Loss?

A recent study showed that keto doesn’t work like many people once thought it did……

Nutrition
[Daily Dose] Habits and Addictions Are The Same
Daily Dose
[Daily Dose] Habits and Addictions Are The Same

Habits and Addictions Are The Same This is crazy, but did you know that less…

Daily Dose
Sleep = Results
Lifestyle
Sleep = Results

For as long as man has been around people have always said how important sleep…

Lifestyle
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
[Daily Dose] ACTION > motivation
Daily Dose
[Daily Dose] ACTION > motivation

ACTION > motivation Pablo Picasso has by far one of the best quotes of all…

Daily Dose
Science Behind Fat Cells & Ibuprofens Effect on Hypertrophy (Research Roundup)
Nutrition
Science Behind Fat Cells & Ibuprofens Effect on Hypertrophy (Research Roundup)

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

Nutrition
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]
Nutrition
Nutrition For Pregnancy [Fueling Your Body Pre, During, & Post Pregnancy]

So you’re growing a human (or maybe thinking about growing a human) and therefore, you’re…

Nutrition
[Daily Dose] The Correct Way To Diet…
Daily Dose
[Daily Dose] The Correct Way To Diet…

The Correct Way To Diet… Unfortunately, there’s A LOT of bad diet advice out there……

Daily Dose
[Daily Dose] MJ, Kobe, Tom Brady… You.
Daily Dose
[Daily Dose] MJ, Kobe, Tom Brady… You.

MJ, Kobe, Tom Brady… You. Full context here – I don’t like watching sports, AT…

Daily Dose
[Daily Dose] Progress is made at the speed of trust.
Daily Dose
[Daily Dose] Progress is made at the speed of trust.

Progress is made at the speed of trust. This one BLEW OUR MINDS this week….

Daily Dose
Boom-Boom’s Protein Balls [Recipe + Macros]
Nutrition
Boom-Boom’s Protein Balls [Recipe + Macros]

What could be a better snack then something high in protein, low in calories, easy…

Nutrition
[Daily Dose] Win The Rest of 2022, By Doing This.
Daily Dose
[Daily Dose] Win The Rest of 2022, By Doing This.

Win The Rest of 2022, By Doing This. I think most people fail to reach…

Daily Dose
Is Your Metabolism Damaged?
Nutrition
Is Your Metabolism Damaged?

Metabolic Damage [Refeeds, Cheat Meals, Reverse Dieting & How To Utilize Them For Results] So…

Nutrition
[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
Old Geezer Metabolic Syndrome
Nutrition
Old Geezer Metabolic Syndrome

“So, it’s happening to you too? Your metabolism keeps slowing down each and every birthday?” …

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
[Daily Dose] Don’t Avoid Difficulty, Accept It.
Daily Dose
[Daily Dose] Don’t Avoid Difficulty, Accept It.

Don’t avoid difficulty, accept it. I just started my diet a couple days ago, to…

Daily Dose
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
Does Periodization Matter For Hypertrophy Training?
Science
Does Periodization Matter For Hypertrophy Training?

What is Training Periodization? Periodization is the manipulation of training variables over time to reach…

Science
Does Training To Failure Maximize Strength and Hypertrophy? [Research Review]