I used to believe it was impossible to build muscle & lose fat at the same time... & I was so WRONG.
There was no ‘bulking’ or ‘cutting’ phases between ^these two photos. I just learnt there are actually quite a few evidence-based strategies for effective & sustainable body recomposition.
Here are my top 3:
✅High protein diet based primarily on whole plant foods. This is for many reasons including maximising satiety, dense in micronutrients & fibre for overall physical/mental health, muscle retention/growth in both calorie surplus & deficit, & extremely high TEF (thermogenic effect of food) meaning a calorie is actually NOT just a calorie.
✅Optimising recovery strategies. There are so many worth mentioning here (especially anti-inflammatory foods like turmeric, greens & berries) but the immense benefits possible by just getting more sleep really blow my mind! RCTs & crossover studies consistently demonstrate that getting more sleep literally make you better at burning fat & retaining muscle when in a calorie deficit, losing weight. People lose roughly the same weight regardless if calories are controlled but a significantly higher percentage of the weight lost comes from fat in the group that get more sleep (48% for 8-8.5hrs vs. 20% for 4-5.5hrs). Chronic sleep deprivation makes leptin (fat burning hormone) fall & grehlin (hunger hormone) rise. So basically, it’s all badness for body composition.
✅Sustainable & flexible dietary approach including calorie cycling, carbohydrate refeeding, nutrient partitioning/timing & diet breaks. Whatever. Eat more some days, less others. Show some intuition & common sense. Lots of nutrition nerd stuff there but I don’t think I’ve EVER hit the exact same macros 2 days in a row so why the f would I expect you to do the same. Haha. Be chill with things, have patience, expect it to take time & just trust the process. Enjoy yourself! ... & I didn’t even mention the strategies you can implement with your training! 💪🏼🤓❤️