Posts tagged body recomposition | XY Files – Veedma's evidence-based men's health articles

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

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Jan 14, 2026 · 11 min read

Chicken and rice can be a high-protein, high-performance staple for men. But the calorie outcome depends less on the foods themselves and more on portions, oils, sauces, and how you “scale” the meal to your training and waistline goals. “Chicken and rice is a solid base meal for many men because it’s protein plus carbs. ...

Should I lose weight before building muscle? A men’s guide to getting leaner without losing strength

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Jan 11, 2026 · 12 min read

If you’re asking “should I lose weight before building muscle,” you’re really asking how to drop fat without sacrificing strength, testosterone, and long-term metabolic health. The best answer depends on your waistline, your health risks, and how you structure training and nutrition. By Men’s Health Editorial Team “Most men don’t need an extreme ‘cut’ or ...

Does lifting weights burn fat? The science-backed answer for men who want visible results

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Jan 05, 2026 · 9 min read

Yes, but not in the simple “fat melts during your workout” way most guys imagine. Here’s what the research says about how strength training supports fat loss, how to set up your training week, and what to track so your effort shows up in the mirror. “If you’re asking ‘does lifting weights burn fat,’ the ...

Can you build muscle in a deficit? The science of body recomposition

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Jan 02, 2026 · 10 min read

For decades, gym lore dictated that you must “bulk” to gain size and “cut” to lose fat. New research reveals how men can achieve body recomposition to do both simultaneously, provided they respect specific physiological rules. “Body recomposition isn’t magic; it is metabolic engineering. By dialing in protein intake and mechanical tension, we force the ...

Can you build muscle in a calorie deficit? The science of body recomposition

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 29, 2025 · 10 min read

Conventional gym wisdom says you have to choose between bulking up or cutting down. New research on body recomposition suggests you might be able to do both, provided you respect the limits of male physiology. “The idea that you cannot build muscle while losing fat is an outdated binary. The male body is capable of ...