Brandon Jones, aka one of YouTube’s Goal Guys, is continually trying out different approaches to fitness and challenging himself to master difficult calisthenics exercises like the muscleup. In his most recent video, he documents the progress he is able to make during a 100-day body recomposition experiment, in which he attempts to burn as much fat as possible while simultaneously building muscle.
Jones starts working out 6 days a week, with one day set aside for recovery. He does 2 chest and triceps workouts, 2 back and biceps, and 2 lower body. These sessions are all low weight and high rep, as Jones is working out from home. “Each workout should be challenging from a cardio standpoint, as well as being able to help me build muscle,” he says.
He also walks for 30 to 40 minutes each day. “If I overdo it with cardio and do a 5-mile run, that’s going to lead to me burning fat and muscle at the same time,” he says. “Hopefully a small amount of cardio each day is just going to burn a little bit of fat without compromising the muscle gains I’m hopefully going to see.”
Diet-wise, Jones begins eating at a caloric deficit, reducing his daily intake to 2,100 calories per day, comprising 1 gram of protein per pound of bodyweight. He soon finds that 2,100 calories in a day can add up very fast—and that meal prep, combined with his daily workouts and other calisthenics training, rapidly consumes what little free time he has—but is able to adjust and adapt as the challenge progresses.
“While I’m not gaining a lot of new muscle in my calorie deficit, I am getting stronger,” he says. Over the 100 days, Jones is able to hit fitness milestones that he has been working towards for a long time, including planche pushups and ring muscleups.
At the end of the 100 days, Jones has lost 10 pounds of fat and gained 2 pounds of muscle, and cut his body fat by around 6 percent. “I have never been this lean before,” he says. “My progress over these past three months has been a great reminder of how incremental improvement over time really does add up.”
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