0:00 Welcome! 1:40 - The 4 types of people who can expect body recomp. 3:21 - If you don’t fall into the 4 categories… 4:12 - Nutrition Guidelines 5:50 - Training Guidelines 9:14 - New Lifters 10:38 - My Beginner Recomp 12:28 - Should you lose fat before you Build Muscle? 14:00 - Detrainees 15:45 - Using the sauce 15:55 - Should you bulk + cut? Hope you all enjoy this video on body recomp! I do offer training + nutrition programs to help you get on your way to body recomp. These courses open seasonally, so join the list below to get notified when they're open next: Habit Hacker (beginners): 🤍meg-squats.lpages.co/nutrition-course-waitlist/ Macro Mastery (intermediate): 🤍meg-squats.lpages.co/macro-mastery/ Training program - Stronger by the Day (Only $8/mo) 🤍🤍strongstrongfriends.com/stronger-by-the-day/ Hello my strong strong friends! Body recomposition is when you simultaneously gain muscle and lose fat at the same time. Many people have been lead to believe that they either need to focus on fat loss, or muscle gain one at a time. While that may be true for some people, but there are a few categories of people that body recomp can work for - and work for quite easily. So keep watching to find out if you fall into one of those categories. There are 4 different categories of people can achieve body recomposition quite easily: 1. New lifters (keep listening because you might be one) 2. If you have a lot of weight to lose 3. Detrainees 4. Using steroids If you don't fall into those categories, then recomp is still possible, but instead of noticing changes from month-to-month, you might only notice them from year to year. General Guidelines on How to achieve body recomposition: 1. Calorie Balance: Sustain a caloric maintenance while eating enough protein. For many beginners, figuring out what maintenance calories are AND THEN, ensuring they're getting enough protein is sufficient. 1. Especially if you're coming from a poor diet overall, focusing on getting enough protein alone will help with satiety, building muscle, and retaining lean body mass. 2. Protein Target: 1g of protein / lb of bodyweight. With an upper limit of 250g 2. Prioritize Strength Training with a solid program that utilizes progressive overload 1. If you’re not on a program yet, then you need to be. 2. Squat, bench, deadlift, hip thrust, Row. Compound movements that give you the most bang for your buck in the gym. 3. Stick to your training program for 8-12 weeks. Get stronger in those fundamental movement patterns. Track what loads you're using so you're constantly pushing it in the gym. 3. Cardio: Yes you can do cardio. Since you're focused so much on the gym now, then I'd recommend finding an outlet for cardio that you enjoy. Start My Workout Routine ✦ 🤍bit.ly/2QPvH1h ✦ Join our Stronger by the Day, our group training program. I run this program with thousands of other members who are lifting to gain strength, lose body fat, and feel more confident in the gym and in their lives. Join for only $8/mo: ✦ 🤍bit.ly/2QPvH1h ✦ INSTAGRAM ✦ 🤍bit.ly/35qajTY FACEBOOK ✦ 🤍bit.ly/2KHufKl • • • • • • • • • • • • • • • • • • • • • • • • • • • SHOP MY MERCH + EQUIPMENT ✦ 🤍bit.ly/337GztB Glute Bands ✦ 🤍bit.ly/35pkacV Wrist Wraps ✦ 🤍bit.ly/34kZm60 Lifting Belt ✦ 🤍bit.ly/37kZowV • • • • • • • • • • • • • • • • • • • • • • • • • • • BUSINESS INQUIRIES: kat🤍megsquats.com • • • • • • • • • • • • • • • • • • • • • • • • • • • ✦ ✦ WATCH MY OTHER VIDEOS ✦ ✦ Powerlifter Tries Weightlifting ✦ 🤍bit.ly/2Bfr6ug My Fitness Transformation ✦ 🤍bit.ly/2CNj7VO PLAYLIST FOR NEW POWERLIFTERS ✦ 🤍bit.ly/2kvYmHz ••••••••••••••••••••••••••••••••••••••••••••••••••• SUBSCRIBE: ✦ 🤍youtube.com/megsquats ✦ •••••••••••••••••••••••••••••••••••••••••••••••••••
Muscle does not weigh more than fat
Everyone keeps putting the emphasis on protein and as a former keto person I can confess that I blew my adrenal medulla due to a lack of carbohydrates while learning to lift heavy. I went from an average of 100 grams of carbs per day to just over 200. So weird for me to eat carbs and kinda hard to get them in. Protein is easy to get in for me. But also my hunger went down drastically when I added carbs back in. I also don't think protein in the cure for hunger (for everyone). Clearly hunger is a sign that something is off but Unique to each person.
i think im going to do both because I am a student so i am always just sitting at a desk doing hw and I can get some steps in
I'm a bloke but Meg's content is spot on always!
Only being able to gain muscle fast with a program is a complete lie… my friend has never used a program OR steroids and went from 130lbs to 165lbs in 6 months… stop making people feel bad about not using a program, it’s not for everyone. You can be absolutely serious about gaining muscle without using a program. Another old friend of mine dropped 30 pounds of fat and gained an INSANE amount of muscle (especially in her legs) without a program, and now she’s a fitness trainer. Stop spreading misinformation.
what foods/nutrition do you do while trying to loose fat and gain muscle?
Speaking facts bro 💯
My question is my body needs 163 grams of protein but how do I keep my cholesterol low
One month of fitness and they become expert fitness a a YouTuber 😂😂 another crook on YouTube 😂😂
You are absolutely stunningly gorgeous! Thank you for this video + your program! I am going to start tomorrow :D This is exactly what I am looking for.
I used to train frequently in my early and mid teens and developed an eating disorder in my late teens which caused me to lose most of my body fat and muscle mass that I had worked hard for. I started to binge eat for a year as a result of my malnutrition and gained back a lot of fat. The past couple of months I have been training religiously again and thanks to muscle memory 🎉 I gained a lot of my muscle back but I have quite a bit of fat left to lose. I knew I trusted your advice when you lifted your hand up and I saw those callouses 😂 long story short, your video gave me hope that I will get the body that I am working towards, thank you!
Her voice sounds like Jennifer Lawrence but better. And what a babe. Whoops sorry I'll focus. I did click for information.
Just had peach pie after watching your vid i want some more
Most of the strong people I know don't go to the gym they have hard jobs but they also do things to ensure that they gave strength you don't have to go to a gym you really don't have to lift weights to be strong
how can i do this at home
If I already have a lot of muscle, but I haven't done consistent work outs in years, would I be in the newbie group?
Help! I’m 20 pounds heavier after a dirty bull and need to lose it to be my ideal weight and reveal my muscle growth. I’m at a loss how to lose it I.e. cut
Have you ever been told , you look like Adele ? 😳😱