The Body Recomp Podcast | Beyond Fitness

• How to Recomp with Limited Time & No Gym: Busy Dad Fitness Audit | Ep. 117

  → Apply for a Live Fitness Audit | In this episode, Kade coaches Michael—a father of two with limited time and a home gym setup—through a full fitness audit to optimize his training, nutrition, and long-term strategy. Whether you're a busy parent or just want to train smarter from home, this episode will give you real-world takeaways you can apply right away.Topics covered include: → How to simplify your routine while still building muscle → Smarter splits for time-constrained lifters → What to focus on with home gym equipment → Making progress without bulking or cutting → How to prioritize fitness as a busy parent without guilt⏱️ Timestamps: 00:00 → Intro + How to Apply for a Live Fitness Audit 01:06 → Michael’s Background, Training History & Goals 07:32 → Current Workout Routine Breakdown 13:20 → Priority Muscle Groups & Home Gym Equipment 16:52 → Nutrition Overview: Calories, Protein, and Simplicity 22:25 → Balancing Fitness with Fatherhood 27:30 → Kade’s Recommendations: Smarter Split + Prioritization 33:55 → Efficiency Tools: Supersets, Myo-Reps, and Tracking 41:22 → Body Recomp Without Bulking or Cutting 47:15 → Final Tips & Equipment Upgrades→ Free Body Recomp Strategy Call→ Body Recomp Coaching→ FREE Body Recomp Guide→ Kade's InstagramThe Body Recomposition PodcastHelping 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

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• The Skinny Fat Trap: 5 Mistakes to Avoid & How to Recomp | Ep. 116

  → 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 InstagramThe Body Recomposition PodcastHelping 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

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• Live Fitness Audit: Recomping a Stranger in 43 Minutes | Ep. 115

  → 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 healthWhether 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 PlanThe 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

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• Why Your Workouts Might Suck (And What to Do Instead) w/ Coach Dawson | Ep. 114

  → 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 ProgramsThe Body Recomposition PodcastHelping 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

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• Picking the Perfect Training Split for Body Recomposition | Ep. 113

  → Apply for a Live Fitness Audit | In this solo episode, Kade breaks down one of the most common questions in fitness: “How many days a week should I train?” Whether you’re just starting out or you’ve been lifting for years, the right training split can make or break your results. Kade walks you through:→ The pros and cons of training 2 to 6 days per week→ How to structure your split based on goals, recovery, and schedule→ Why most people overtrain or burn out—and how to avoid it→ Real-world client examples that show how to train smarter→ The one answer that applies to nearly every fitness question: “It depends”This episode is a must-listen if you're confused about your program or wondering how to maximize results with the time you have.⏱️ Timestamps00:00 → Intro: Choosing the Right Training Split 08:50 → Two-Day Training Splits: When Less is More 18:01 → Three-Day Splits: Great Results with Minimal Time 27:09 → Four-Day Splits: The Sweet Spot for Most Lifters 35:48 → Five-Day Splits: Smart Strategies for Recovery 44:54 → Six-Day Splits: When to Train (Almost) Every Day 53:30 → Real Client Example: Push/Pull Split Breakdown 1:01:35 → Final Thoughts: There's No Perfect Split 1:05:25 → Want to Be Coached on the Podcast? Apply HereThe Body Recomposition PodcastHelping 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

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