The Dr. Shannon Show Body Recomposition Capsule #2: The Timeline
8 snips
Jan 2, 2026 Delve into the science of body recomposition as the host tackles the critical timeline of fat loss and muscle growth. Discover what to expect each month: manageable soreness and fat loss in the first month, neuromuscular strength gains in the second, and visible changes by the third. Learn about realistic muscle gain expectations over a year and hear personal stories of transformation. Gain insights into the importance of commitment and patience in achieving sustainable results without drastic diets.
AI Snips
Chapters
Transcript
Episode notes
Realistic Fat Loss Pace
- Expect about 0.5 to 1 pound of fat loss per week on a small calorie deficit.
- Avoid obsessing over daily scale fluctuations because weight varies day-to-day.
Month One Expectations And Recovery
- In month one expect 2–4 pounds of fat loss and possible temporary muscle swelling.
- Don't chase extreme soreness; avoid training so hard you can't recover and stay consistent.
Push Through Month Two
- In month two, focus on consistency because strength improvements appear before visible muscle.
- Use increasing strength and smoother movement as signals to keep the program unchanged.