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Timestamps

00:00 Gardening, healthy eating, and body composition

04:09 Is body recomposition fact or fiction?

08:11 What recomp studies show from beginners to advanced lifters

14:05 Maintenance versus a calorie surplus

18:49 How much energy muscle growth actually requires

23:28 Who should choose recomp instead of bulking

30:09 Body-fat level, leanness, and when recomp is a poor fit

36:13 Advanced lifters and the difficulty of measuring progress

40:14 Training and recovery at maintenance

44:01 Recomp after injury or a major change in training status

47:00 Patience, coaching, and recognizing slow progress

51:20 Protein, calories, and practical recomp guidelines

 

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