JME Fitness

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Woolies coming through

DROP FAT. BUILD MUSCLE. ⚡️
If your goal is body recomposition — losing fat while building lean mass — these 4 rules are non-negotiable 👇

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1️⃣ PRIORITISE PROTEIN
- Aim for 2.0–2.4 g per kg bodyweight.
- Protein supports muscle protein synthesis, improves satiety, and helps retain lean mass in a calorie deficit.
- Choose high-quality sources (meat, eggs, dairy, whey) and time protein around training for maximal recovery.

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2️⃣ TRAIN SMART
- Focus on progressive overload — increasing volume, load, or intensity weekly.
- Strength training 3–4× per week drives hypertrophy and metabolic efficiency.
- Cardio is a tool, not the solution — use low-intensity cardio (1–2× per week) to aid recovery, not burn muscle.

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3️⃣ USE CARBS STRATEGICALLY
- Carbs are your body’s primary fuel for high-intensity training.
- Keep complex carbs around workouts to enhance glycogen replenishment and performance.
- If fat loss stalls, taper carbs later in the day — but never cut them entirely.

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4️⃣ TRACK, ADJUST, REPEAT
- Your body adapts — your plan must too.
Monitor weight, sleep, recovery, and strength weekly.
- If progress plateaus, adjust calories or training load by 5–10%.
- Long-term change is built through consistent feedback loops, not guesswork.

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🔥 Ready to dial this in properly?
DM me “RECOMP” and I’ll build you a plan designed around your training schedule, recovery, and nutrition needs.
Let’s make the science work for your body — not against it.

clearer vision. had a minute, but we are back. after more hands on work and education, got a clearer goal on how I want to move. go time 🚀