Body recomposition

Strategies for simultaneously building muscle and losing fat to transform your physique. Learn how to optimize training, nutrition, and hormones to achieve a leaner, more muscular body composition.

Start here

The essentials for body recomposition — then explore the latest posts below.

Building muscle after 40: The smarter plan for strength, recovery, and hormones

Building muscle after 40: The smarter plan for strength, recovery, and hormones

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 26, 2026 · 11 min read

Yes, building muscle after 40 is absolutely possible for men, but you usually need a tighter plan for training, protein, recovery, and hormone health than you did at 25. The win is not “more grind.” It is better programming, better fuel, and better monitoring so you can keep progressing with fewer setbacks. “After 40, the ...

Bulking vs cutting for men: How to pick the right bulk vs cut plan and keep it healthy

Bulking vs cutting for men: How to pick the right bulk vs cut plan and keep it healthy

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 26, 2026 · 12 min read

Bulking and cutting are two nutrition and training phases that help men gain muscle in a small calorie surplus or lose fat in a small calorie deficit while lifting to protect lean mass. The key is control, because the fastest bulk vs cut approach often backfires with extra fat gain, muscle loss, or a drop ...

Weights or cardio first? How to sequence your workouts for muscle, endurance, and fat loss

Weights or cardio first? How to sequence your workouts for muscle, endurance, and fat loss

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 17, 2026 · 12 min read

For most men training for strength, muscle, fat loss, or general fitness, do weights before cardio, and do cardio first only when endurance is your top goal. The reason is simple: whichever workout you do first usually gets your best energy, your best form, and your best results. “If you can only train once, put ...

Best push pull legs routine for muscle gain: How to run a push pull legs split without wrecking your joints

Best push pull legs routine for muscle gain: How to run a push pull legs split without wrecking your joints

Dr. Bruno Rodriguez, DPT, CSCS avatar
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Jan 16, 2026 · 14 min read

A push pull legs (PPL) split is one of the best routines for most healthy men because it organizes training around movement patterns, distributes weekly volume efficiently, and builds in recovery so you can progress without living sore. The key is matching the split to your schedule, then using evidence-based volume, intensity, and recovery to ...

Chicken and rice calories: The simple meal that can build muscle or quietly blow your cut

Chicken and rice calories: The simple meal that can build muscle or quietly blow your cut

Dr. Susan Carter, MD avatar
Dr. Susan Carter, MD: Endocrinologist & Longevity Expert
Jan 14, 2026 · 12 min read

A chicken-and-rice bowl can be roughly 555 calories when it lands around 45 g protein, 60 g carbs, and 15 g fat (protein and carbs are ~4 calories per gram, fat is ~9), so small amounts of added oil or sweet sauces can swing the total fast. Treat it as a scalable template. Adjust portions ...

Special OfferLab panels included: $300/year free for all members