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 recomposeThe essential roles of protein, carbs, and fats in building muscle and losing fatHow alcohol and high-fructose corn syrup quietly undermine your progressHow to find the calorie “sweet spot” for simultaneous fat loss and muscle gainYou'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/Key Takeaways: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.Sample Meal Plans:https://www.seasonhealth.com/blog/7-day-meal-plan-for-muscle-gainhttps://levelupyourmeals.com/blogs/7-day-meal-plan-for-building-muscleshttps://www.berrystreet.co/blog/meal-plan-for-building-muscle-and-losing-fat-for-womenhttps://www.berrystreet.co/blog/meal-prep-for-muscle-gainhttps://liezljayne.com/spring-meal-prep-16-high-protein-meals-in-1-hour/Please send us feedback by email to [email protected] Go to podchaser.com/scaledtofit and give us a rating. #scaledtofit #fitness #grownupfitness #scalingAdditional resources are available in the links below.Effects of high fructose corn syrup on intestinal microbiota structure and obesity in mice | npj Science of FoodHigh-fructose corn syrup, energy intake, and appetite regulationConsumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesityHigh-fructose corn syrup causes characteristics of obesity in rats: increased body weight, body fat and triglyceride levels - PMCHigh fructose corn syrup induces metabolic dysregulation and altered dopamine signaling in the absence of obesity - PMCA critical examination of the evidence relating high fructose corn syrup and weight gain -...

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