The Body Recomposition Revolution | Fat Loss and Strength for Women 35+29 Elo

How to Go in a Calorie Surplus and Strength Train for Tone - Day 76

In this episode, we focus on the BUILD phase, shifting your goal from fat loss to building lean muscle through strength training, proper nutrition, and recovery. Learn why building muscle doesn't mean getting bulky and how to fuel your workouts effectively with protein and carbs. Embrace progress measured by strength gains and muscle development rather than scale weight. Today's actionable targets: pick one lift and record your baseline to track progress over 4 weeks, hit your protein target based on your goal body weight, and choose your physique and strength goals. Stay consistent, be patient, and remember: you can't reveal muscle if you don't give yourself time to build it.TODAY'S 3 RAC TARGETS

1. SET A STRENGTH BENCHMARK
Pick one lift and record your current weight + reps. Your goal: beat it in 4 weeks through more weight, more reps, or better form.

2. HIT YOUR PROTEIN TARGET
Hit your protein goal today AND tomorrow.
Easy starting point from the episode: ~1 gram per pound of goal body weight, divided across your meals.

3. CHOOSE WHAT YOU'RE BUILDING
Write down:

1 physique goal: “Build my glutes.”
1 strength goal: “Hip thrust 185 lbs × 10.”

Give your BUILD phase a purpose.

🏋️ WORKOUT APP
Want muscle to reveal? You have to build it first.
Join the RAC Recomp Collective for progressive monthly strength training inside the RAC app.🥗 CUSTOM MACROS
Not sure how much you should actually be eating?
Get your Custom RAC Macro Formulation: RACrecomposition@gmail.com📲 INSTAGRAM
Want the visual?Follow @RACFitness_ for the graphics that go with every episode.

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