Are you tired of sifting through misleading fitness advice ?

Look no further! Our scientifically-backed guide busts through the myths surrounding muscle gain and fat loss.

With 20 in-depth chapters, over 200 peer-reviewed references, and 300 pages of expert insights, this guide is your roadmap to achieving a leaner, stronger physique.

Say goodbye to outdated approaches and hello to evidence-based strategies for lasting transformation!

BODY RECOMP TRANSFORMATIONS

Before

After

Before ╰┈➤ After

YOU WILL GET

Cardio

➡ How much cardio? What type? LISS, HIIT, both or neither? Should you do cardio before or after weights? What about fasted cardio and stubborn fat? All your questions are answered in Chapter 12.

Calories, macros & micros

➡ You will learn exactly how to set up your calories, protein, carbs and fats depending on whether your main goal is to build muscle, lose fat or do both equally.

Sample meal plans

➡ Even though a flexible approach is encouraged, meaning no foods are strictly “off limits”, there are still MANY details we should pay attention to for the best results. The sample meal plans included can take the guesswork out for you when it comes to food choices.

Supplements

➡ Supplements are not the most important factor for your transformation, but they can make a difference when it comes to body recomp. You will learn the 3 Supplements Tiers based on safety, cost and efficacy.

Sleep and recovery

➡How much sleep do you really need for body recomp? What are the best tips for getting more and better quality sleep for muscle repair and recovery? Chapter 14 explains everything you need to know about sleep and stress.

Training

➡ While the majority of the book is dedicated to diet, there is still a full chapter dedicated to weight training for body recomp. Sample splits and programming details are included.

Pre, intra & post-workout

➡ Often neglected by many people these days, how you time your nutrition around your workouts can actually impact how well you recomp. You will learn how to time your meals around training to maximize performance and recovery.

Self-coaching & updates

➡ Chapter 6 is titled “The Art of Self-Coaching” and will explain how to adjust your diet on the fly and exactly what to do once you’ve reached your target level of bodyfat to keep progress coming.

5/5 ✰ ✰ ✰ ✰ ✰

“Using your research-based approach to training and nutrition, I was able to achieve an exceptionally fast body recomposition. In less than three months, I had simultaneously burned more fat and built more muscle than I had ever thought possible.”

JOHN

WILL THIS PLAN TELL ME MY CALORIES AND MACROS? 🗯️🤔

Yes, of course! Chapter 8 explains exactly how to set up your calories, protein, carbs and fats based on your bodyweight, estimated bodyfat, and other factors specific to you. There are many detailed examples given for calculating macros based on whether you are a beginner, intermediate or advanced trainee.

IS THIS PLAN SUITABLE FOR MALES AND FEMALES? 🗯️🤔

Yes! Anyone who is looking to build muscle and lose fat will benefit from this plan. It includes multiple examples of different males and females with different ages, experience levels, and goals to teach you how YOUR nutritional approach should be optimized to build muscle and lose fat!

CAN I DO THIS ON A VEGAN OR VEGETARIAN DIET? 🗯️🤔

Yes! Chapter 9 delves into vital protein considerations for vegans, emphasizing the importance of complete proteins containing all essential amino acids. Practical examples illustrate how to pair incomplete proteins for optimal amino acid intake, supported by scientific insights and practical recommendations tailored to vegans and vegetarians.

WILL THIS PLAN TELL ME HOW MUCH CARDIO TO DO? 🗯️🤔

Yes! Chapter 12 explains the frequency (times per week), intensity (high or low), and different modalities of cardio you should use, while also providing multiple examples with mock-subjects who have different goals, starting points and dietary approaches.

I HEARD RECOMPOSITION IS ONLY POSSIBLE FOR NEWBIES. CAN RECOMPOSITION ACTUALLY WORK IF I HAVE BEEN LIFTING FOR A WHILE? 🗯️🤔

Yes, even people with lifting experience can recomp. The latest research shows that trained individuals build muscle while losing fat quite commonly in exercise science studies. If you’d like a little more background, check out my video explaining the science behind body recomposition.

I AM CURRENTLY “SKINNY FAT”. SHOULD I BULK, CUT OR RECOMP?🗯️🤔

“Skinny fat” is a slang term for people who have a high bodyfat %, but low level of muscularity. While a bulking approach may be tempting (since you want to build muscle quickly), bulking will lead to even more fat gain, along with the potential associated health risks. Probably not the best option. Cutting may also be tempting (since you want to lose fat quickly), but an aggressive cut will seriously dampen your muscle building goals. This is why recomp is the ideal route for anyone who falls in the “skinny fat” category. Chapter 7 is entirely dedicated to “The Skinny Fat Dilemma”

THIS PROGRAM IS

UNLIKE ANYTHING

YOU'VE DONE BEFORE.

READY TO START THIS PROGRAM? ⚡💪🏼