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Try MacroFactor FREE (https://www.witsandweights.com/blog/macrofactor) with my code WITSANDWEIGHTS. -- This is a replay of Ep 166 (https://www.witsandweights.com/166) . Originally aired on April 23, 2024 as: The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time) Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting? In this episode, Philip (@witsandweights (https://www.instagram.com/witsandweights/) ) talks about body recomposition and strategies for muscle gain and fat loss. He emphasizes patience and consistency, starting with maintenance calories for beginners and slower recomp for experienced individuals. Philip also dives into caloric balance, setting and adjusting calorie targets, and optimizing macronutrient ratios for muscle growth and fat loss. He emphasizes the importance of peri-workout nutrition to support muscle growth through strategic protein and carbohydrate consumption. Philip also stresses that strength training is crucial to body recomposition and long-term fat loss. He shares principles of effective strength training, including progressive overload and proper exercise techniques. He also touches on the hormonal benefits of strength training, like elevated testosterone and growth hormones. Philip advocates a holistic approach to body recomposition, incorporating nutrition, training, mindset, and lifestyle factors. He encourages celebrating small victories, staying dedicated, and trusting the process towards achieving your desired physique. Today, you’ll learn all about: • Common misunderstanding about body recomp • Underlying body recomp mechanisms • Three categories of body recomp • Using nutrition for body recomposition • Setting your macros • The significance of effective strength training • Benefits of proper training and building muscle mass • Peri-workout nutrition • Optimizing health and hormone status • The importance of mindset Episode resources: • Watch this FREE video (https://youtu.be/HTOmVtR9UZw) on how to setup MacroFactor for body recomp • Try MacroFactor FREE (https://www.witsandweights.com/blog/macrofactor) with my code WITSANDWEIGHTS 📲 Send me a text message! (https://www.buzzsprout.com/twilio/text_messages/1870546/open_sms) Support the show (https://www.buzzsprout.com/1870546/support) Send questions to @witsandweights (https://www.instagram.com/witsandweights/) 👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment (https://witsandweights.com/free-call) 👥 Join our Facebook community (https://bit.ly/3vyLDqO) for live Q&As & support ✉️ Join the FREE email list (https://witsandweights.com/email) with insider strategies and bonus content! 📱 Try MacroFactor for free (https://www.witsandweights.com/blog/macrofactor) with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism! 🏋️♀️ Download Boostcamp for free (https://boostcamp.app/#witsandweights) for evidence-based workout programs 🩷 Leave a 5-star review (https://podcasts.apple.com/us/podcast/wits-weights-nutrition-lifting-muscle-metabolism-fat-loss/id1591502355) if you love the podcast!