→ Apply for Body Recomp Coaching | If you’ve ever felt stuck between “too skinny” and “too soft,” this episode will help you build muscle, lose fat, and create a physique you’re proud of. Kade dives deep into the biggest "skinny fat" mistakes and what to do instead, including:

→ Why relying on the scale alone will keep you frustrated
→ How eating too little can backfire and cost you muscle
→ The real difference between high-rep “fat burning” workouts and effective training
→ Why cardio should not be your first move for fat loss
→ What realistic fat loss actually looks like—and why slow is better

⏱️ Timestamps
00:00 → Intro: What Is the Skinny Fat Trap?
02:11 → Mistake #1: Focusing Only on the Scale
11:59 → Mistake #2: Eating Too Little
19:43 → Mistake #3: Training Too Light or Too Randomly
24:01 → Mistake #4: Overdoing Cardio
28:22 → Mistake #5: Unrealistic Expectations
33:01 → Bonus Tips: Steps, Maintenance Phases, & Health Markers
37:20 → Wrap-Up & Next Steps

→ Apply for a Live Fitness Audit

→ Free Body Recomp Strategy Call

→ Apply for Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram

The Body Recomposition Podcast
Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

→ Free Body Recomp Strategy Call

→ Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram

→ Apply for a Live Fitness Audit | In this brand new series, Kade sits down with real people to break down their goals, troubleshoot sticking points, and map out a clear plan to recomp—live on the podcast.

In this episode, Navy Veteran Matt joins Kade for a raw, unfiltered coaching call where they dive deep into:

→ The realistic timeline and strategy to drop 10% body fat
→ Whether to prioritize cardio, steps, or macros for sustainable fat loss
→ Common mistakes guys make when trying to eat healthy (but not seeing results)
→ How to optimize training for recomp with less volume and better recovery
→ Why fitness goes way beyond aesthetics—and how it can transform mental health

Whether you’re on day 1 or restarting again, this episode will give you a real-world look at what it takes to build muscle, lose fat, and create lasting change.

⏱️ Timestamps
00:00 → Intro: First-Ever Live Fitness Audit
03:12 → Matt’s Goals: Recomping After the Military
08:31 → Short-Term Targets: Lose 15 lbs in 90 Days
13:04 → Motivation & Mindset: Why Now Is the Time
17:56 → What’s Been Holding Him Back?
20:32 → Current Routine: Schedule, Training, Nutrition
26:53 → Protein, Calories & the Truth About Macros
34:36 → Reworking the Plan: Meal Prep > Extra Workouts
38:47 → Training Adjustments: Quality > Quantity
41:25 → Final Thoughts & Game Plan

The Body Recomposition Podcast
Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

→ Free Body Recomp Strategy Call

→ Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram

→ 7-Day Transform Coaching Trial | In this episode, Kade is joined by Coach Dawson to break down how to choose and structure the right training plan. They share real client examples, common mistakes, and how to tailor your workouts to your schedule, recovery, and goals.

Timestamps:
00:00 → Intro & Dawson’s Favorite Training Split
02:50 → The Ideal 4-Day Split for Real-Life Results
06:30 → Why Cardio May Actually Help Your Muscle Gains
08:00 → Full Body Training with No Dedicated Leg Day?
12:30 → How We Program 3-Day Splits for Beginners & Busy People
18:00 → Sample 3-Day Split Breakdown (Push/Pull/Leg Bias)
21:30 → Dawson’s Mom’s Training Program (Yes, Seriously)
24:45 → Why You Don’t Always Need to Start with Compound Lifts
29:00 → How We Program 4-Day Upper-Body Focused Splits
35:00 → Mechanical Drop Sets & Lengthened Overload Explained
41:00 → 5-Day Split Options & How to Organize the Week
46:00 → When to Program Side Delts & Why They’re So Important
50:00 → Common Split Mistakes & How to Fix Them
54:00 → How the Transform Team Customizes 3- and 4-Day Programs

The Body Recomposition Podcast

Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

→ Free Body Recomp Strategy Call

→ Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram