#458; real body recomp starts here - your physique upgrade; eat more, lift better, look leaner - chase SHAPE over scales

want real definition? eat enough to train hard, recover and grow. this is how eating at least maintenance calories with protein and carbs create lasting shape without yo-yo dieting.

you don’t get a sculpted body by starving it. in this conversation with ali gilbert, we show how eating enough lets you lift better and look leaner. we cover the big rocks first: high protein, smart carbs, progressive strength training and maintenance habits that actually fit busy life.

we unpack why chronic deficits flatten your shape, why “clothes fit” and body fat scans can derail you, and how macro calculators miss your history and context. you’ll get practical protein playbooks (targets, lean swaps, easy meals), carb timing that powers lifts and calms cravings, and a simple way to track without obsession. we also talk real-world flexibility: travel days, shakes over tupperware, and how to keep momentum when life gets loud.

mindset matters too. expect slow, steady change, learn to be ok with fluctuations, and build the skill of maintenance so you can dip into short cuts when it makes sense and then return to fueling. the result: more muscle, better performance, and a look that lasts.

takeaways
• the “eat more to look better” paradox explained
• protein setups that keep you full and on track
• carbs for performance, recovery and mood
• ditching bad metrics in favor of prs and habits
• when to cut, when to maintain, how to decide

👉 ready to build leanmuscle and stop chasing fat loss forever? follow us on instagram [⁠https://www.instagram.com/transformxruby/⁠] or apply for coaching [⁠link⁠] to work with us.

so we have spoken on many podcasts before about fuelling our bodies for the results we want…

But we also both came from

• A fear of eating more

• A fear of doing less

• A fear of carbs

• A fear of increasing our calories

• A fear of carbs

How clothes can even hold us back, or scales

our  stories with luke when we started revamped 

** outsourcing - why is a coach so valuable in this

The gain before lose

No real program

Fear of getting bulky

“My body is different, my legs gain too fast”

“Its different when youre older”

“I just get bulky”

“I just get fat”

Fears you had, where you are now

Just because you eat food…. Or train doesnt mean youll know 

• Why protein is soooo beneficial

How “general advice” online can ruin peoples progress

• We see these short term things and freak the fuck out

How focusing so much on short term results robs you from ever reaching long term ones

Lol i eat 180-220g easy without protein powder

HEAT is a waste of calories …. 

• Scales

• bf%

• Macro calculators

“I need carbs to train”

• Why is it you need to focus on health first….? Like if you think about someone who has a higher blood pressure, resting HR 

How youve seen these lifestyle changes benefit people

How all of thi stuff can factor into a better life - people don't see it when they start… but how - i know you promote this for the guys you coach but how can the mums and women here apply this?

How an active life can really help your health & body coposition 

• Why food quality also matters (thinking of the work to break it down

  
  

  PAST EPS:

  https://open.spotify.com/episode/7muCGAIdwGeyDdzQe1EsWu?si=VDAZ2tMDQS-6D7oW3iO2WA

  
  

  https://open.spotify.com/episode/0Yq1KiOO0embC6LW0poXZg?si=k1iOF0_KTOmKc_5IUDb2PQ

  
  

  https://open.spotify.com/episode/0xZdWU80mhSBue6Thlx1JA?si=xqU68K9ISZy29IpAD8_nDw

  
  

  https://www.instagram.com/thealigilbert/

  https://www.instagram.com/transformxruby/