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

November 28, 2019
Written by cody

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

So today, we bridge the gap from hope to reality – showing you exactly what you need to do and implement in order to dramatically shift your body composition and achieve a true recomposition – lose fat and build muscle.

Training in th egym
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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. Which makes sense, plus science is a hard thing to prove wrong.

But what this 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). Not to mention the 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 what I’m about to teach you 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 BBP do not implement half of the things discussed today. But there are, however, the individuals who achieve their goals… hit a plateau… fall in love with the process… and you guessed it, want more.

If that’s you, this article is for you.

Rather listen than read? Perfect. I recorded a podcast going over total body recomposition, for you. 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.

EXPECTATIONS

Before getting into the strategies, we need to clarify some expectations. 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 bodyweight and composition when people lose fat while building more muscle:

#1 – Losing 2-3lbs of fat and gaining 2-3lbs of muscle, leading to zero weight fluctuation at all. Which 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.

#3 – Shredding 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, than you’re still above average compared to 99% of people in the gym and you will look much more jacked.

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 before hand. This will absolutely look as if you gained muscle and burned body fat, which is again exactly what we’re shooting for here.

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. Unless you’re a 19 year old who’s never been in the gym and is getting ready to fully commit to 6 days a week of training and an individualized nutrition plan or someone who is ready to become an enhanced athlete, than it’s highly unlikely that this situation would even be possible.

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 recent book, The Ultimate Body Recomposition Guide

My point throwing this out there is 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.

STRATEGY 1 – TRAINING FREQUENCY

push up
How Often You Train Each Muscle Group, Per Week

As most of our readers and listeners will know, there are 3 main components to programming for muscle mass. 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 amount 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, 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 the result of shredding 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 and 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 trainee’s.

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, you’re going to set up your week so you’re hitting 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).

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 plan that allows you to enjoy, stay motivated, and progressively overload week to week.

STRATEGY 2 – SLEEP REQUIREMENTS

sleeping
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:

Sleep:

Performance:

Fatigue:

Cravings:

Hunger:

Stress:

Mood:

Daily Energy:

All of these things should be a 4 or 5 regularly, that’s the goal. How do you even gage? 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

diet
Strategically Planning Your Diet is the BIGGEST Key To 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 Nutrition Hierarchy. 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). Which means my experience and anecdote was 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). 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 bodyweight (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 worth while, 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, error 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 bodyweight. Reason being is because 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 confusion 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. 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 bodyweight. 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. Which 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 is 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 endeavour.

→ 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 Built For You 6x 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
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 which can play big roles in the journey to recomposition.

STRATEGY 4 – SUPPLEMENTATION

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 taking 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 holds 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

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.


ABOUT THE AUTHOR:

Cody McBroom is owner and head coach of Boom Boom Performance. 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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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
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
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
12 Reasons Strength Training Trumps Cardio
Training
12 Reasons Strength Training Trumps Cardio

90% of people who come to me expect that they’ll need to do a bunch…

Training
[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
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
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
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
[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
Eliminating Your Cravings, For Good (5 Simple Strategies)
Coaching
Eliminating Your Cravings, For Good (5 Simple Strategies)

When fat loss is the goal, cravings can be your worst nightmare… and even when…

Coaching
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
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
[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
The Final 10lbs…
Nutrition
The Final 10lbs…

The last 10lbs… It’s like the final put in a golf game. Precision comes into…

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
Sleep = Results
Lifestyle
Sleep = Results

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

Lifestyle
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
[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
Probiotics and Fermented Foods (Worth The Hype?)
Nutrition
Probiotics and Fermented Foods (Worth The Hype?)

Your gastrointestinal (GI) tract is a complex organ system that digests food from your mouth…

Nutrition
Stay Fit While Traveling
Lifestyle
Stay Fit While Traveling

Traveling while in the middle of working towards your fitness goals can be stressful for…

Lifestyle
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
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
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
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 Secret To Success
Coaching
The Secret To Success

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

Coaching
7 Things Killing Your Testosterone [AND The Solutions]
Physiology
7 Things Killing Your Testosterone [AND The Solutions]

Fill In Your Email Address Below To Receive Your FREE Downloadable Copy Of This Infographic…

Physiology
Nutrition

10 Ways To Boost Metabolism & Burn MORE Fat 1.) Drink More Water. – A…

Nutrition
The Decline Of Male Testosterone (Why It’s At An All Time Low)
Nutrition
The Decline Of Male Testosterone (Why It’s At An All Time Low)

Testosterone is perhaps the most well known and most sought after hormone in the male…

Nutrition
Finding Clarity & Presence [Day 2 Resurrection Week]
Lifestyle
Finding Clarity & Presence [Day 2 Resurrection Week]

The second day of the most eye opening week of my life has arrived and…

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] 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
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
Navigating Through The Holidays (Realistic Holiday Health Outcomes)
Lifestyle
Navigating Through The Holidays (Realistic Holiday Health Outcomes)

This isn’t your typical “Thanksgiving Survival Guide” nutrition blog that’s going to save you from…

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

What you will find here today in my blog post is, in my opinion, the…

Nutrition
The Beginner’s Guide Series [ALL VIDEOS]
Nutrition
The Beginner’s Guide Series [ALL VIDEOS]

My goal with this blog, is to bring all of “The Beginner’s Guide” videos to…

Nutrition
The Final Chapter…
Lifestyle
The Final Chapter…

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

Lifestyle
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
Train Like an Athlete
Training
Train Like an Athlete

For many reasons, everybody should aim to train like an athlete. First of all would…

Training
LEAVE A LEGACY, LIVE FOREVER.
Coaching
LEAVE A LEGACY, LIVE FOREVER.

It’s tough for us to say, but we will all someday be dead. Finished. Non-existent….

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
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
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
"The Begging Bowl"
Lifestyle
"The Begging Bowl"

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

Lifestyle
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
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)
Nutrition
Diet Hopping (How "Chasing The Shiny Red Ball" Is Holding You Back….)

Quit Chasing The Shiny Red Ball Do you bounce from diet to diet? Or try…

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
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
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
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)
Lifestyle
Is It Healthy To Be A Vegetarian? (Putting Ethics Aside)

What is the healthiest way to eat? What is the best way to eat to…

Lifestyle
Second podcast
Coaching
Second podcast
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
Alcohol and Fat Loss: The Definitive Guide
Nutrition
Alcohol and Fat Loss: The Definitive Guide

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

Nutrition
Why You Should Hire An Online Fitness and Nutrition Coach
Coaching
Why You Should Hire An Online Fitness and Nutrition Coach

Why You Should Hire An Online Fitness and Nutrition Coach Now before you think I’m…

Coaching
The Ultimate Fat Loss Plan (The Final 5%)
Nutrition
The Ultimate Fat Loss Plan (The Final 5%)

I received a question on instagram the other day that said, “What would be your…

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
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
[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
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
Boom Boom’s Fat Loss Secrets
Lifestyle
Boom Boom’s Fat Loss Secrets

As a fitness and health professional, it is a crucial must to know everything there…

Lifestyle
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
Your Guide To Better Sleep [Why you Need it & How to Optimize it]
Lifestyle
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…

Lifestyle
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]
Lifestyle
Why Losing Weight Gets Harder and Harder… [& How To STOP It!]

The majority of the people I work with, including myself, want to lose body fat….

Lifestyle
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
3 Exercises That Should NEVER Leave Your Program
Training
3 Exercises That Should NEVER Leave Your Program

There is no “Best Exercise”, just like there is no “Best Diet”. That’s just the…

Training
The Stress ≤ Recovery Paradigm
Lifestyle
The Stress ≤ Recovery Paradigm

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

Lifestyle
7 Steps to a Stress Free Life
Lifestyle
7 Steps to a Stress Free Life

Stress is everywhere and within every person out there. Very few people are completely stress…

Lifestyle
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
Make Life Awesome
Lifestyle
Make Life Awesome

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

Lifestyle
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
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
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
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
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
[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
Client Case Study: 8 Months To Get Shredded
Coaching
Client Case Study: 8 Months To Get Shredded

I’m going to dive into the exact process of getting my man shown below, Jeremiah,…

Coaching
Are you eating enough?
Nutrition
Are you eating enough?

This is a question that I personally have had to ask many clients, even myself…

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
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
Cracking The "Carbohydrate Code"
Nutrition
Cracking The "Carbohydrate Code"

I get a ton of nutrition questions on a daily basis, but the topic that…

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
"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
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
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
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
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
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
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
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
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 Type of Protein Powder is Most Effective?
Nutrition
What Type of Protein Powder is Most Effective?

While there aren’t many supplements we at BBP recommend to clients, protein powder is one…

Nutrition
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet, To You)
Nutrition
How To Individualize Your Nutrition Plan (8 Ways To Tailor Your Diet, To You)

To Individualize what you do, is not only the most optimal way to see results;…

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
How Much Protein Is Too Much? [What The Research Says]
Nutrition
How Much Protein Is Too Much? [What The Research Says]

I have heard countless times, whether in magazines, from YouTubers, vegans and even health professionals…

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
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’
Nutrition
My Interview on – ‘The Easy Wins Healthy Lifestyle Podcast’

When we talk about “Easy Wins” and “Healthy Lifestyle”… We need to discuss routines and…

Nutrition
25 Ways To Be Awesome
Lifestyle
25 Ways To Be Awesome

Being awesome is to say the least, well its awesome. So in my opinion everyone…

Lifestyle
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)
Training
21 Rep Schemes To End Training Boredom (And Shock New Muscle Growth)

At some point, the basics just get boring. Let’s face it. 5×5, 4×8, 3×10… all…

Training
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
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
[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
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
Food Wars!
Nutrition
Food Wars!

Today I am going to start a battle of food! Hopefully I can answer many…

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
46 Tips To Build More Muscle
Nutrition
46 Tips To Build More Muscle

1.) Start Explosive. Doing something explosive at the beginning of your workout will fire the…

Nutrition
Should YOU Take a Cheat Meal?!
Nutrition
Should YOU Take a Cheat Meal?!

The biggest question I get with this subject is obvious, “Do cheat meals/days actually work?!”….

Nutrition
Hormones 101 (What You Need To Know)
Physiology
Hormones 101 (What You Need To Know)

You scroll through your Instagram and you read a post which says “Could your hormones…

Physiology
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)
Nutrition
The PMS Cure (Natural Ways To Improve Your Hormones and Your Periods)

Pinch me, I think I’m dreaming!! – The first time I read that I can…

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
Why YOU Are Not Getting Results.
Nutrition
Why YOU Are Not Getting Results.

I think everyone, at least once within his or her training history, has been stuck….

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
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
What Motivates You?
Lifestyle
What Motivates You?

“You have power over your mind – not outside events. Realize this, and you will…

Lifestyle
Fit over 40
Lifestyle
Fit over 40

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

Lifestyle
6 Reasons You’re Not Getting Results
Nutrition
6 Reasons You’re Not Getting Results

Most of us are doing many little things throughout the day and week that are…

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
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
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
Consistency
Lifestyle
Consistency

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

Lifestyle
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
KAIZEN
Lifestyle
KAIZEN

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

Lifestyle
Top Strategies For Mastering Your Meal Prep
Nutrition
Top Strategies For Mastering Your Meal Prep

When counting macros, consistency is the name of the game! I’m sure you’ve heard nutrition…

Nutrition
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
EPISODE 4: Create Habits, Achieve Results
Lifestyle
EPISODE 4: Create Habits, Achieve Results

Week 4 has begun! That means I got through the first quarter of the game,…

Lifestyle
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
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
5 Laws of Conditioning
Training
5 Laws of Conditioning

A lot of people get confused about or over think their cardio/conditioning. This could be…

Training
5 Ways To Burn MORE Fat Daily
Nutrition
5 Ways To Burn MORE Fat Daily

Today, you will learn 5 ways you can burn more fat on a daily basis……

Nutrition
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?
Coaching
Intuitive Eating Sounds Great, But What If I Still Want To Lose Weight?

“Can’t I just eat ‘intuitively’ and lose weight?” I have been asked this too many…

Coaching
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]
Nutrition
Why YOU Should Add Super-Shakes To Your Diet [PLUS 4 Recipes!]

Super-shakes are an awesome addition to almost anyone’s diet and so many people are failing…

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
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
"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
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
The Ultimate Protein Guide
Nutrition
The Ultimate Protein Guide

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

Nutrition
How To Avoid Injury
Training
How To Avoid Injury

Injury prevention is something I’ve had many people ask me to write about, and I’ve…

Training
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
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
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
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
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 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
The Validity Of Macro Based Diets
Nutrition
The Validity Of Macro Based Diets

Macro based diets are pretty common inside of the nutrition world right now (have been…

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

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