The Body Recomp Podcast | Beyond Fitness

Epizody

• Get Lean Without Losing Muscle (How to Avoid Looking Skinny Fat) | Ep. 134 22.04.2026 25min

  → Apply for The Recomp Project | Ever finished a cut only to feel smaller, weaker, and not much leaner? If so, stick around because today we're covering the five things that actually determine whether you come out of a cut looking lean and muscular... or just "skinny fat." You'll learn: How to know if you're actually losing muscle when you cutHow much protein you actually need to avoid muscle lossHow to train to optimize performance and muscle retention/growthWhen you should be more agg...
• How to Go From 20% to 10% Body Fat in 12 Months or Less (Complete Step-by-Step Plan) | Ep. 133 25.03.2026 54min

  → Apply for The Recomp Project | Most people struggle to get (and stay) lean because they lack a phasic approach. Today we're walking through exactly what the process of going from 20% to 10% body fat looks like and how to apply it to your own situation. (Hint: It's not just eating in a calorie deficit for a year straight.) You'll learn: Aggressive vs. moderate fat loss phases and when to use eachHow to structure fat loss phases based on your dieting and training historyHow to use recom...
• Why You've Plateaued (And How to Keep Progressing as an Intermediate Lifter) | Ep. 132 14.03.2026 24min

  → Apply for The Recomp Project | Feel like you've hit a plateau despite training hard and staying consistent? You're not alone. In this episode, we break down why intermediate lifters hit a plateau, why just training more probably won't fix it, and exactly what to change to keep progressing. You'll learn: Why the approach that built your physique is now just maintaining itHow to actually use progressive overload (most people have it completely backwards)Why adding more volume is usually the w...
• How to Get Lean Without Tracking Calories | Ep. 131 04.03.2026 52min

  → Apply for The Recomp Project | Tracking calories works. But is it sustainable? In today's episode, we're breaking down the habit-based system we use with clients to get and stay lean without logging a single calorie. We cover who should be tracking, who shouldn't, and exactly what to focus on instead so you don't lose the progress you've worked for. You'll learn: The real downsides of tracking that no one talks aboutThe four habits that drive fat loss without counting a single calorieHow to...
• You're Probably Doing Too Many Sets (Here's How Much You Actually Need) | Ep. 130 25.02.2026 34min

  → Apply for The Recomp Project | Stuck in a plateau and thinking you just need to do more volume? That might be exactly what's keeping you stuck. In this episode, we're breaking down how training volume actually works, why adding more sets can potentially lead to worse results, and how to find your optimal training volume to make consistent progress without burning out. You'll learn: What volume actually is and why most people are measuring it wrongThe set range that maxes out the hyper...
• We Were Wrong... Body Recomp, Progressive Overload, Training Volume, Training to Failure, Deloads, & More | Ep. 129 18.02.2026 55min

  → Apply for The Recomp Project | Yes, we were wrong... But luckily for you, you get to learn from our mistakes. Today we go through the training and nutrition beliefs we've had to unlearn over the years. From things like deload frequency, training to failure, and calorie surpluses, to rep ranges, progressive overload, training frequency, and more. You'll learn: How much volume you actually need to maintain muscle once you've built itWhen a calorie surplus is and isn't required to build muscle...
• Top 10 Dieting Mistakes: The Simple Fixes to Break Fat Loss Plateaus | Ep. 128 11.02.2026 49min

  → Apply for The Recomp Project | Not getting leaner despite feeling like you're doing everything right? In today's episode, we cover the 10 biggest dieting mistakes that keep people stuck even when they feel dialed in. You'll learn: Why your weekly deficit might be close to zero even when you're "dialed in" most daysHow your Apple Watch could actually be hurting your fat lossThe hidden calories most people don't realize they're eatingWhy dropping calories isn't always the answerWhat research ...
• Stuck Between Cutting or Bulking? The Recomp Rescue (Live Coaching) | Ep. 127 04.02.2026 54min

  → Apply for The Recomp Project | Can't decide between fat loss and muscle growth? You're not alone. This episode is a live coaching session with Gab, who lost 50 pounds but is now stuck between wanting to build muscle and being scared of gaining fat back. We break down when to prioritize muscle growth vs fat loss, reverse dieting after weight loss, and how to structure training and nutrition to build muscle while staying lean. You'll learn: How to commit to building muscle when you're scared ...
• Eat More Food to Lose Fat Easier: The Truth About Reverse Dieting | Ep. 126 21.01.2026 37min

  → Apply for The Recomp Project | Been dieting for years and feel like your metabolism is broken? This episode reveals what's actually happening and how (or if) you can fix it. We're breaking down the truth about reverse dieting: how it works, when/if it can be beneficial, and how to properly execute a reverse diet for easier fat loss. You'll learn: The two types of people who actually need a reverse dietWhether to slowly increase calories or jump straight to maintenanceIf your body is permane...
• 20 Low-Effort Habits & Tactics to Transform Your Physique in 2026 | Ep. 125 10.01.2026 33min

  → Apply for The Recomp Project | Most New Year's fitness goals fail because people over-commit and burn out within weeks. This episode covers 20 simple tactics and environmental hacks that make losing fat, building muscle, and optimizing your health actually sustainable (and much easier). You'll learn: Why tiny habits beat ambitious goals for long-term body recompositionHow to hack your environment so the right choices become easySimple tactics for maintaining consistency without perfectionDa...
• Staying Lean During the Holidays: Managing Weight Gain, Nutrition, & Mindset | Ep. 124 17.12.2025 14min

  → Apply for The Recomp Project | Balancing fitness/nutrition and the holidays can be rough... Most people either panic about every pound gained or let one event derail their progress. This episode covers how to navigate holidays and travel without losing your mind or your results. You'll learn why weight fluctuations aren't fat gain, how to set realistic expectations before any trip or event, why taking breaks from tracking can actually improve long-term progress, and how to get back on track...
• Advanced Body Recomposition Strategies: The Phasic Recomp Approach | Ep. 123 03.12.2025 32min

  → Apply for The Recomp Project | If you’ve been lifting for years and feel like progress has slowed, this episode breaks down the phasic body recomposition strategy that allows you to keep building muscle and losing fat even as an advanced lifter. You’ll learn how to choose the right starting point based on your body composition and goals, how to run a lean build without gaining unnecessary fat, how to use short, aggressive mini cuts to get leaner without losing muscle, and more. → Apply for ...
• Get Lean with Less Effort: 10 Highest ROI Fat Loss Tactics | Ep. 122 12.11.2025 46min

  → 1:1 Body Recomp Coaching (FREE Month) | What if you could get lean without tracking macros or doing hours of cardio? In this episode, we reveal the 10 highest return-on-investment habits for fat loss. These are the exact strategies that will get you lean without requiring hours of meal prep or six-day training splits. You'll discover how to naturally eat fewer calories without starving, why walking beats cardio for most people, simple sleep hacks that controls your hunger hormones...
• Maximizing Muscle Growth: High vs Low Volume Training for Hypertrophy | Ep. 121 05.11.2025 50min

  → Apply for The Recomp Project | How much training volume do you actually need to grow? In this episode we cut through the noise and unpack what the research says about high vs low volume training, along with what we’ve seen work best with clients and ourselves. You’ll learn how to know if you’re doing too much or too little, when to bias higher vs. lower volume, how to split sets across the week for better performance, and how to determine the ideal amount of volume for you as an individual....
• Body Recomposition for Women vs Men: Can Women Build Muscle as Easily as Men? | Ep. 120 29.10.2025 34min

  → Book a Free Body Recomp Assessment | Is it harder for women to build muscle than men? Should women train or eat differently? Do hormones really make that big of a difference? In this episode with Anna (our Head Female Coach), we break down the real differences between male and female training and nutrition, and how to actually make progress regardless of gender. Timestamps: 02:05 – The biggest muscle growth myth debunked 03:20 – Training differences: women vs. men 06:00 – ...
• The Ultimate Pre-Workout Warm-Up for Muscle Growth & Body Recomp | Ep. 119 24.09.2025 25min

  → Get a FREE Month of Coaching (Podcast Special) | What’s the best warm-up for muscle growth? Most people waste time foam rolling, stretching, or jogging before lifting. In this episode, we break down what the science (and real-world experience) says about warm-ups that actually improve training performance. You’ll learn why most warm-ups don’t help (or even hurt progress), how to structure yours for strength and hypertrophy, and the exact warm-up protocol we use with clients for better resul...
• Bulking vs Recomping: Can You Build Muscle Without Getting Fat? | Ep. 118 17.09.2025 27min

  → Body Recomp Coaching (Now HSA/FSA eligible) | Does bulking actually lead to more muscle growth than eating at maintenance / recomping? Today we're diving into the latest research comparing small and large calorie surpluses vs eating at maintenance to answer that exact question. You’ll learn what the research actually shows, why traditional bulking might not be necessary, and the best approach to build muscle (without getting fat). Timestamps: 00:10 – Is bulking dead? 01:20 – HSA/FSA...
• How to Recomp with Limited Time & No Gym: Busy Dad Fitness Audit | Ep. 117 02.05.2025 51min

  → Apply for a Live Fitness Audit | In this episode, Kade coaches Michael—a father of two with limited time and a home gym setup—through a full fitness audit to optimize his training, nutrition, and long-term strategy. Whether you're a busy parent or just want to train smarter from home, this episode will give you real-world takeaways you can apply right away. Topics covered include: → How to simplify your routine while still building muscle → Smarter splits for time-constrained li...
• The Skinny Fat Trap: 5 Mistakes to Avoid & How to Recomp | Ep. 116 23.04.2025 29min

  → Apply for The Recomp Project | If you’ve ever felt stuck between “too skinny” and “too soft,” this episode will help you build muscle, lose fat, and create a physique you’re proud of. Kade dives deep into the biggest "skinny fat" mistakes and what to do instead, including: → Why relying on the scale alone will keep you frustrated → How eating too little can backfire and cost you muscle → The real difference between high-rep “fat burning” workouts and effective training → Why cardio ...
• Live Fitness Audit: Recomping a Stranger in 43 Minutes | Ep. 115 09.04.2025 43min

  → Apply for a Live Fitness Audit | In this brand new series, Kade sits down with real people to break down their goals, troubleshoot sticking points, and map out a clear plan to recomp—live on the podcast. In this episode, Navy Veteran Matt joins Kade for a raw, unfiltered coaching call where they dive deep into: → The realistic timeline and strategy to drop 10% body fat → Whether to prioritize cardio, steps, or macros for sustainable fat loss → Common mistakes gu...