Body Recomposition Diet: Lose Fat AND Build Muscle!

[@IvanaChapman]

🔥 Get lean without giving up the foods you love: bit.ly/leanandstrongYT

[@deniselorrainee]

I couldn’t have found this at a better time , I started my weighloss journey 2 months ago but I feel lost when it comes to actual fat loss , I want to gain, muscle , not be afraid to eat, and this video is very helpful !

[@IvanaChapman]

Hope the journey goes well for you! :)

[@ezkee4674]

Just found your channel and have been catching up on your content. Good stuff! I’m an athletic 50 y/o woman who eats well , active all my life , weight trains , etc, but struggles to reduce body fat from 25% as I’m 125lbs. Recomp is a very long process and I’ve been steadily down from 30% at the same weight. It’s taken me 2 years to do this! I started taking HRT after finding out I have no hormones anymore, as in lab value non detectable. I appreciate your view as most content creators focus on those who need to lose a great deal of weight or are new to this journey. Losing those last 5-10 lbs is a special process!

[@IvanaChapman]

Yes! The last 10lbs is definitely the hardest. Congrats on your progress and I hope the rest of your journey goes well.

[@lakishiaworopjow-wd4xf]

I achieved body recomp already I’m loosing weight without loosing muscles 💪 because I just did your program calorie deficit and most of my calories are from protein your program works very well for thank you Ivana.❤️

[@adegbenroagoro5180]

Thank you very much Ivana. Happy New Year

[@IvanaChapman]

Happy new year! 🎉 Hope 2025 is a great one for you.

[@bianca-ib2hl]

Hi Ivana, I’ve been doing body recomp for the last few months sticking within my maintenance range. But I think it was still a 10% deficit from before. Now, my coach has told me to increase it to stick to my actual maintenance range to use the extra couple hundred calories towards building muscle. I know from research that you do not need to be in a calorie deficit and can just stay at maintenance to achieve successful body recomp. I’ve noticed some nice changes in my body throughout the last few months.

[@IvanaChapman]

Great! Did you have a question?

[@bianca-ib2hl]

@@IvanaChapman Oh, i guess I didnt really ask anything in there, did i? Lol. I think what i meant to ask was, staying in your maintenance range is also fine during body recomp, no?

[@IvanaChapman]

It really depends on the person. Yes, some people will still be able to achieve body recomp while eating their maintenance calories.

[@bianca-ib2hl]

@@IvanaChapman Thank you for your reply Ivana! I am asking because I have already body recomped, but my coach wants me more in my maintenance range to use the extra calories for muscle gain. Again, thank you :)

[@david6920-r6z]

Good info thanks. Happy New Year 🇺🇸 🇳🇿

[@IvanaChapman]

Happy new year! 😊

[@happynessadict]

could you link your pull up bar please ?

[@orang1414]

Incredibly helpful video, thanks for sharing your advice. May I ask regarding complex carbs, where would you suggest having them in your daily diet? What would you advise for 0 vs full fat Greek yoghurt? I know full fat is good for hormones but didn’t know whether it would work the same spray if your opt for 0% but add other healthy fat sources? Also what would your approach be for someone who is skinny fat, needs to increase their metabolism and wants to body re comp? Wouldn’t decreasing calories cause metabolism to slow further and prevent any progress? Thanks if you could help x

[@soulshock210]

Should i calculate my protein based on total bodyweight or lean body mass?

[@IvanaChapman]

Current body weight.

[@justinmartin1666]

FIRST COMMENT AND FIRST LIKE:❤🥇HAPPY NEW YEAR 2025!!!!! 🎊🥳🎉🎈

[@IvanaChapman]

Happy new year! 🎉

[@randyscrafts8575]

So, Smuckers Natural Creamy Peanut Butter and Riesen candies, together of course, are out of the question?

[@kathrynlemke7095]

I was going to ask the same!

[@IvanaChapman]

Nope! Nothing is out of the question. It's all about quantity and frequency.