Brady Holmer

They emphasized eating, you know, anywhere from 2.2 grams per kilogram of body weight per day, which would be one gram per pound or even more, you know, if your goal is to gain muscle.

And that is key because eating protein, a higher protein diet tends to have

So not only the lean mass maintenance benefits that come with protein, but it also has a thermogenic effect.

So protein, you know, when you eat a higher protein diet, it kind of causes your body to increase its caloric burn for digestive purposes, which may lead to a slightly greater caloric deficit.

And then satiety as well.

Lane talked a lot a bit about this.

Eating a higher protein diet may help with satiety to help you kind of eat less throughout the day.

Again, some people don't have the goal of weight loss, so that might not be a concern.

But if you're aiming for body recomposition and are aiming for that slight caloric deficit, all of those things tend to help improve that.

So those were kind of some of their core recommendations for body recomposition.

And I think the key takeaway was that it is possible to lose fat and gain muscle at the same time.

It's going to depend on your baseline body composition.

You know, if you're already 10% body fat and, you know, it might be a little bit harder to do body recomp, but if you have some weight to lose or neuroresistance training, those can certainly be accomplished.

It doesn't require doing one, you know, losing a lot of weight and then building up a lot of muscle.

You could do both at the same time.

Right.

Sleep too was one of the things Lane also mentioned.

He cited a study showing that if you don't get enough sleep, it actually will hamper your gains in lean mass loss and it can make a kind of body fat loss a little bit more stubborn, so harder.

So if you're not sleeping enough while you're training, you're not going to gain as much lean mass as you could and you're not going to lose as much fat as you could.

So focusing on that recovery aspect, that aspect of sleep, stress management, all of those things would be important as well.