#455; 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 fromA fear of eating moreA fear of doing lessA fear of carbsA fear of increasing our caloriesA fear of carbsHow clothes can even hold us back, or scalesour stories with luke when we started revamped ** outsourcing - why is a coach so valuable in thisThe gain before loseNo real programFear 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 nowJust because you eat food…. Or train doesnt mean youll know Why protein is soooo beneficialHow “general advice” online can ruin peoples progressWe see these short term things and freak the fuck outHow focusing so much on short term results robs you from ever reaching long term onesLol i eat 180-220g easy without protein powderHEAT is a waste of calories …. Scalesbf%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 peopleHow 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 downPAST EPS:https://open.spotify.com/episode/7muCGAIdwGeyDdzQe1EsWu?si=VDAZ2tMDQS-6D7oW3iO2WAhttps://open.spotify.com/episode/0Yq1KiOO0embC6LW0poXZg?si=k1iOF0_KTOmKc_5IUDb2PQhttps://open.spotify.com/episode/0xZdWU80mhSBue6Thlx1JA?si=xqU68K9ISZy29IpAD8_nDwhttps://www.instagram.com/thealigilbert/https://www.instagram.com/transformxruby/