that you must do a heavy bulk to gain muscle and that it is impossible to build muscle while losing fat. But the latest scientific research tells us that simply isn’t true.
If you want to learn how to completely transform your body by gaining muscle WHILE losing fat, this is the best truly science-based guide for doing it!
15 science-based chapters, 140+ scientific references and 250+ pages of nutrition knowledge:
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.
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.
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.
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.
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.
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.
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.
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.
“Using Jeff’s 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.”
“I have ACTUALLY ran Upper/Lower, pPL, Fullbody, and even Powerbuilding through Jeff while UTILIZING his Body recomp guide. I cannot Say enough Good things about Jeff’s Work and how much he has changed my life.”
“I used your guide to cut from 220lbs first image to 185lbs second image. Used your FORMULA to create maCros for my body composition. Thanks Jeff tom from Yorkshire England
Yes, i incorporated KIWI!!! ←←←←←←←🥝🥝🥝🥝🥝🥝”