Yes, of course! Chapter 8 explains exactly how to set up your calories, protein, carbs and fats based on your bodyweight, estimated bodyfat, and other factors specific to you. There are many detailed examples given for calculating macros based on whether you are a beginner, intermediate or  advanced trainee.

Yes! Anyone who is looking to build muscle and lose fat will benefit from this plan. It includes multiple examples of different males and females with different ages, experience levels, and goals to teach you how YOUR nutritional approach should be optimized to build muscle and lose fat!

Yes! Chapter 9 specifically discusses important protein considerations for vegans. For example, you will learn the importance of consuming complete proteins that have all nine essential amino acids and their role in muscle protein synthesis (crucial for recovery and growth). There are practical examples of how pairing two incomplete proteins can be used to ensure that your meal contains all essential amino acids. There are further details included that dive into the science and make practical recommendations for vegans and vegetarians.

Yes! Chapter 12 explains the frequency (times per week), intensity (high or low), and different modalities of cardio you should use, while also providing multiple examples with mock-subjects who have different goals, starting points and dietary approaches.

Yes, even people with lifting experience can recomp. The latest research shows that trained individuals build muscle while losing fat quite commonly in exercise science studies. If you’d like a little more background, check out my video explaining the science behind body recomposition.

Recomp. Because of the muscle memory effect, you will be able to build muscle very quickly, making it quite simple to see simultaneous muscle gain and fat loss. Whether you should enter a caloric surplus, caloric deficit or eat maintenance calories depends on your current bodyfat level, how long your break was and a few other factors. The book details exactly how to set this up to best leverage the muscle memory effect and transform your physique efficiently.

“Skinny fat” is a slang term for people who have a high bodyfat %, but low level of muscularity. While a bulking approach may be tempting (since you want to build muscle quickly), bulking will lead to even more fat gain, along with the potential associated health risks. Probably not the best option. Cutting may also be tempting (since you want to lose fat quickly), but an aggressive cut will seriously dampen your muscle building goals. This is why recomp is the ideal route for anyone who falls in the “skinny fat” category. Chapter 7 is entirely dedicated to “The Skinny Fat Dilemma”.