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→ Apply for 1-1 Body Recomp Coaching | Yes, you can build muscle without getting fat. This episode explains how. Most people either dirty bulk and gain too much body fat, or they're so scared of gaining fat they end up building very little muscle at all. This episode covers lean building: what it is, why it matters, and exactly how to do it so you can build muscle while staying lean throughout the process. You'll learn: What a lean build actually is and how it differs from a traditional bulkHow to find the right surplus to fuel muscle growth without excess fat gainWhy protein needs to be managed differently during a build than a cutHow to adjust your training approach when building vs. cuttingWhen to stop a lean build before fat gain becomes a problem→ Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Ever finished a cut only to feel smaller, weaker, and not much leaner?  If so, stick around because today we're covering the five things that actually determine whether you come out of a cut looking lean and muscular... or just "skinny fat." You'll learn: How to know if you're actually losing muscle when you cutHow much protein you actually need to avoid muscle lossHow to train to optimize performance and muscle retention/growthWhen you should be more aggressive with fat loss vs. a slower approachCardio vs. diet vs. steps + when to adjust each for consistent fat loss while maintaining muscleIf you want to come out of your next cut leaner and still look like you lift,  this episode will help you do exactly that. Enjoy! → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Most people struggle to get (and stay) lean because they lack a phasic approach. Today we're walking through exactly what the process of going from 20% to 10% body fat looks like and how to apply it to your own situation. (Hint: It's not just eating in a calorie deficit for a year straight.)  You'll learn: Aggressive vs. moderate fat loss phases and when to use eachHow to structure fat loss phases based on your dieting and training historyHow to use recomp and maintenance phases to keep fat loss progressing long termHow to transition out of a cut and away from tracking macros without losing your progressWhy getting to 10% and sustaining it are two very different goalsIf you've been stuck between 15 and 20% and can't seem to break through, this episode is for you. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Feel like you've hit a plateau despite training hard and staying consistent? You're not alone. In this episode, we break down why intermediate lifters hit a plateau, why just training more probably won't fix it, and exactly what to change to keep progressing. You'll learn: Why the approach that built your physique is now just maintaining itHow to actually use progressive overload (most people have it completely backwards)Why adding more volume is usually the wrong first moveWhy exercise selection and training intensity start to matter a lot more at this stageHow to structure your nutrition and long-term plan to keep making progressIf you've been lifting for years and aren't seeing noticeable progress anymore, this one's for you. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Tracking calories works. But is it sustainable? In today's episode, we're breaking down the habit-based system we use with clients to get and stay lean without logging a single calorie. We cover who should be tracking, who shouldn't, and exactly what to focus on instead so you don't lose the progress you've worked for. You'll learn: The real downsides of tracking that no one talks aboutThe four habits that drive fat loss without counting a single calorieHow to know when you're ready to "graduate" from trackingHow to transition away from tracking without losing your progressIf you've been tracking consistently but don't want to rely on it for the rest of your life, this one's worth a listen. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Stuck in a plateau and thinking you just need to do more volume? That might be exactly what's keeping you stuck. In this episode, we're breaking down how training volume actually works, why adding more sets can potentially lead to worse results, and how to find your optimal training volume to make consistent progress without burning out.  You'll learn: What volume actually is and why most people are measuring it wrongThe set range that maxes out the hypertrophy stimulus per session (and per week)How to know if your sets are actually quality sets or just junk volumeThe three things to assess after a training block to dial in your volumeWhat to do when you have a lagging muscle group you want to bring upIf your results have slowed down despite training consistently, this episode will tell you exactly how to adjust your training volume to break through the plateau. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Yes, we were wrong... But luckily for you, you get to learn from our mistakes. Today we go through the training and nutrition beliefs we've had to unlearn over the years. From things like deload frequency, training to failure, and calorie surpluses, to rep ranges, progressive overload, training frequency, and more. You'll learn: How much volume you actually need to maintain muscle once you've built itWhen a calorie surplus is and isn't required to build muscleIf you should train to failure or leave reps in the tank (RIR)If taking deloads is necessary to manage fatigue and avoid overtrainingHow progressive overload actually works and how to appy itIf you've been lifting for years and feel like progress has stalled, something on this list is probably part of the reason. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Not getting leaner despite feeling like you're doing everything right? In today's episode, we cover the 10 biggest dieting mistakes that keep people stuck even when they feel dialed in. You'll learn: Why your weekly deficit might be close to zero even when you're "dialed in" most daysHow your Apple Watch could actually be hurting your fat lossThe hidden calories most people don't realize they're eatingWhy dropping calories isn't always the answerWhat research says about people who lose weight and actually keep it offIf you've been putting in the work but your physique doesn't reflect it, this one's for you. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Can't decide between fat loss and muscle growth? You're not alone. This episode is a live coaching session with Gab, who lost 50 pounds but is now stuck between wanting to build muscle and being scared of gaining fat back. We break down when to prioritize muscle growth vs fat loss, reverse dieting after weight loss, and how to structure training and nutrition to build muscle while staying lean. You'll learn: How to commit to building muscle when you're scared of fat gainWhy chronic dieting makes you obsess over food (and how to fix it)The reverse diet strategy to increase calories without gaining fatHow to structure training once newbie gains are goneWhy switching programs too often can slow your progressSetting realistic progression expectations as an intermediate lifterIf you've lost weight but can't commit to a bulk, constantly think about food, or keep switching goals, this episode gives you a clear path forward. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Been dieting for years and feel like your metabolism is broken? This episode reveals what's actually happening and how (or if) you can fix it. We're breaking down the truth about reverse dieting: how it works, when/if it can be beneficial, and how to properly execute a reverse diet for easier fat loss. You'll learn: The two types of people who actually need a reverse dietWhether to slowly increase calories or jump straight to maintenanceIf your body is permanently damaged from dietingHow to know if you're chronically under-eating or just bad at trackingThe step-by-step process if you decide to reverse dietIf you've been eating low calories forever, struggling to get lean despite consistent dieting, or you're scared to eat more food, this one's for you. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | Most New Year's fitness goals fail because people over-commit and burn out within weeks. This episode covers 20 simple tactics and environmental hacks that make losing fat, building muscle, and optimizing your health actually sustainable (and much easier). You'll learn: Why tiny habits beat ambitious goals for long-term body recompositionHow to hack your environment so the right choices become easySimple tactics for maintaining consistency without perfectionDaily systems that will make hitting your goals automaticAnd more!→ Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ Apply for The Recomp Project | Balancing fitness/nutrition and the holidays can be rough... Most people either panic about every pound gained or let one event derail their progress. This episode covers how to navigate holidays and travel without losing your mind or your results. You'll learn why weight fluctuations aren't fat gain, how to set realistic expectations before any trip or event, why taking breaks from tracking can actually improve long-term progress, and how to get back on track afterwards (without cutting calories or doing hours of cardio). → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | If you’ve been lifting for years and feel like progress has slowed, this episode breaks down the phasic body recomposition strategy that allows you to keep building muscle and losing fat even as an advanced lifter. You’ll learn how to choose the right starting point based on your body composition and goals, how to run a lean build without gaining unnecessary fat, how to use short, aggressive mini cuts to get leaner without losing muscle, and more. → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ 1:1 Body Recomp Coaching (FREE Month) | What if you could get lean without tracking macros or doing hours of cardio? In this episode, we reveal the 10 highest return-on-investment habits for fat loss. These are the exact strategies that will get you lean without requiring hours of meal prep or six-day training splits. You'll discover how to naturally eat fewer calories without starving, why walking beats cardio for most people, simple sleep hacks that controls your hunger hormones, and more. Timestamps: 02:06 – Why eating protein first = fewer calories consumed 06:07 – The 7,000 step rule (50% reduced mortality risk) 11:56 – 5 servings of fruits & vegetables per day 16:09 – How to reduce processed foods without restriction 21:21 – Sleep for fat loss: the bedtime alarm hack 26:00 – Sleep optimization (blue light, temperature, darkness) 30:26 – Minimal effective dose: lift 3x per week for 30 min 33:08 – Intermittent fasting & appetite control 36:12 – Meal planning: 2-3 staple breakfasts & lunches 41:27 – Rapid fire tips (hydration, grocery shopping & more) → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram

→ Apply for 1-1 Body Recomp Coaching | How much training volume do you actually need to grow? In this episode we cut through the noise and unpack what the research says about high vs low volume training, along with what we’ve seen work best with clients and ourselves. You’ll learn how to know if you’re doing too much or too little, when to bias higher vs. lower volume, how to split sets across the week for better performance, and how to determine the ideal amount of volume for you as an individual. Timestamps:  00:10 – Why training volume matters  02:39 – Training volume defined  05:30 – Low volume during fat loss  09:20 – Newbie high-volume mistakes  12:35 – Junk volume, adherence, burnout  22:30 – Research vs. reality: more ≠ better  31:00 – Diminishing returns: 80–90% with moderate sets  36:00 – Per-session cap (6–11 sets) + frequency (~2x/week)  44:50 – Weekly target range: 6–15 hard sets  46:40 – Start low; add only if progress stalls  48:20 – Fix sleep, stress, nutrition first; wrap-up → Apply for 1-1 Body Recomp Coaching → Book a Free Body Recomp Assessment → Follow Kade on Instagram