What’s your goal? Lose fat? Build muscle? Or maybe both?

In this episode, I delve into the science and strategy behind body recomposition – the process of simultaneously losing fat and gaining muscle. It’s not about perfection or punishment, but about getting the basics right and sticking with them.

• Why “eat less, move more” isn’t enough when your goal is to recompose
• The essential roles of protein, carbs, and fats in building muscle and losing fat
• How alcohol and high-fructose corn syrup quietly undermine your progress
• How to find the calorie “sweet spot” for simultaneous fat loss and muscle gain

You'll also hear the inspiring transformation story of James Rice, who lost nearly 70 kg, won a national body transformation championship, and wrote the book Transform Yourself.

https://www.100poundwar.com/

• Macronutrients matter – protein repairs, carbs fuel, fats support hormones.
• Calories count, but so does how and what you eat.
• Alcohol and HFCS: enjoyable? Maybe. Helpful for goals? Definitely not.
• Transformation is a long walk, not a sprint—one step, one meal, one habit at a time.

https://www.seasonhealth.com/blog/7-day-meal-plan-for-muscle-gain

https://levelupyourmeals.com/blogs/7-day-meal-plan-for-building-muscles

https://www.berrystreet.co/blog/meal-plan-for-building-muscle-and-losing-fat-for-women

https://www.berrystreet.co/blog/meal-prep-for-muscle-gain

https://liezljayne.com/spring-meal-prep-16-high-protein-meals-in-1-hour/

Please send us feedback by email to feedback@scaledto.fit

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#scaledtofit #fitness #grownupfitness #scaling

Additional resources are available in the links below.

• Effects of high fructose corn syrup on intestinal microbiota structure and obesity in mice | npj Science of Food
• High-fructose corn syrup, energy intake, and appetite regulation
• Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity
• High-fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels - PMC
• High fructose corn syrup induces metabolic dysregulation and altered dopamine signaling in the absence of obesity - PMC
• A critical examination of the evidence relating high fructose corn syrup and weight gain -...