#176 – How to Lose Fat and Build Muscle at the Same Time (Body Recomposition)
Description
Can you really lose fat and build muscle at the same time?
In today’s episode, I’m giving you the exact blueprint we use with McLifestyle Fitness clients to achieve body recomposition — even if you’re in your 30s, 40s, or 50s.
Whether you’re a beginner, returning to the gym after a break, or looking to break through a fat loss plateau… this episode will show you how to finally trim belly fat while building lean, athletic muscle.
We’ll cover everything from calorie targets and macro breakdowns to the best training structure for recomposition and how to optimize your sleep, supplements, and mindset.
🔎 What You’ll Learn:
✅ Common myths that sabotage your results
✅ Who can successfully recomp — and who shouldn’t try
✅ How to set calories for fat loss and muscle gain
✅ Protein, carbs, and fats — dialed in for your goal
✅ The best training split for men over 30
✅ Why recovery, sleep, and supplements matter more than you think
✅ Real-world client examples who’ve built muscle and dropped fat
🎯 Connect with Adrian
Follow Adrian McDonnell on Instagram
Checkout Adrian’s YouTube Channel
1:1 Online Coaching Application
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