Can I lose fat and build muscle at the same time?

Body recomposition (losing fat while gaining muscle) is possible but ONLY under specific conditions:

Who can do it:

• Beginners (first 6-12 months of training)
• People returning after a long break (muscle memory)
• People with significant body fat (20%+ for men, 30%+ for women)

The book's approach — Stage 2 (Metabolic Reinvestment):

After your 30-Day Foundation is solid:

• 1. Eat at maintenance or a tiny surplus (150-250 kcal above TDEE)
• 2. The extra calories come from complex carbs (fuel for training)
• 3. Keep protein at 2.0-2.2g per kg
• 4. Train 3x/week with progressive overload — compound lifts, add weight/reps each week

The result: Your weight might stay the same or even go up — but your body composition changes dramatically. Waist gets smaller, muscles get fuller, energy skyrockets.