High protein diet

Body recomposition for men: How to lose fat and gain muscle at the same time

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

Jan 02, 2026 · 11 min read

Body recomposition is a training and nutrition approach that reduces fat mass while increasing muscle mass. If you do it right, your waist can shrink and your strength can climb even when the scale barely moves. “The men who succeed with body recomposition stop chasing a single number on the scale. They measure strength, waist, ...

Can you build muscle in a calorie deficit? The science based approach for men

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

Dec 29, 2025 · 12 min read

Yes, you can build muscle in a calorie deficit, especially if your training is progressive, your protein intake is high, and your calorie cut is modest. The hard part is doing it without sacrificing strength, sleep, and recovery, which is where most men go wrong. “Most guys do not fail body recomposition because they lack ...

Can my body use 100 grams meat protein in one sitting for muscle growth?

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

Nov 20, 2025 · 9 min read

In a 2023 Cell Reports Medicine study in healthy young men after resistance training, a single 100-gram protein meal supported muscle protein synthesis for longer than a 25-gram dose. In the study conditions, digestion slowed and blood amino acid availability stayed elevated for about 12 hours after 100 grams, compared with a shorter elevation after ...

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Body recomposition for men: How to lose fat and gain muscle at the same time

Can you build muscle in a calorie deficit? The science based approach for men

Can my body use 100 grams meat protein in one sitting for muscle growth?