on How to Gain Muscle and Lose Fat (aka Body Recomposition)

Wanting to gain muscle and lose fat (what we can also call “body recomposition”) drives many of the folks I work with. So we’re talking about it, getting into why some people can pursue both simultaneously while others have to go through a specific bulk and cut phase. We’re also delving into the various factors determining whether body recomposition is possible, such as protein intake, total caloric intake, muscular and body fat levels, and training frequency and intensity.
Here are some of the specific tips we dive into:

Eat a high enough level of protein to support lean mass gains
Be in a slight caloric deficit
Avoid jumping into severe caloric deficits
Emphasize consistent training and lifestyle factors, such as getting enough sleep
Avoid rushing the process
Establish goals and reevaluate them after achieving the desired level of leanness
Take into account performance and desired changes in appearance when reevaluating goals

🔗 Full show notes can be found here (and references)
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ABOUT THE SHOW
The Consistency Project aims to simplify nutrition, health, and well-being by breaking down the concepts and actions we can all take to live fuller, more functional lives.
ABOUT US
📍 EC Synkowski is a Certified Nutrition Specialist® (CNS), a Licensed-Dietitian Nutritionist (LDN), and Certified CrossFit Level 4 Coach (CF-L4). She's the founder of OptimizeMe Nutrition and the creator of the #800gChallenge®. Find her on social media.
📍 Patrick Cummings is a long-time CrossFitter and podcaster. Find him on social media.
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