The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025 | Ep 260

Wits & Weights | Smart Science to Build Muscle and Lose Fat

Konten disediakan oleh Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. Semua konten podcast termasuk episode, grafik, dan deskripsi podcast diunggah dan disediakan langsung oleh Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert atau mitra platform podcast mereka. Jika Anda yakin seseorang menggunakan karya berhak cipta Anda tanpa izin, Anda dapat mengikuti proses yang diuraikan di sini https://id.player.fm/legal.

25d ago 40:40

MP3•Beranda episode

Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free)

—

Stuck in a bulking and cutting loop without lasting results? Ready to map out 2025 for sustainable gains and fat loss? Want a proven plan to build your dream physique?
Philip (@witsandweights) delivers a powerful end-of-year gift: a complete periodization blueprint designed to help you build muscle, lose fat, and achieve sustainable fitness success. He shares the five transformative phases of the yearlong plan, from building foundational habits in body recomp to strategically timed fat loss, anabolic muscle building, and more.
Learn how to align your nutrition, training, and lifestyle with each phase to create a roadmap for lifelong progress. Whether your goal is to get lean, pack on serious muscle, or overhaul your physique, this provides the step-by-step plan to crush your goals in 2025.
Today, you’ll learn all about:
03:31 Phase 1: Body recomp and the power of building systems
06:11 The role of tracking
09:28 Phase 2: Precision fat loss strategies for sustainable progress
16:58 Phase 3: Beach-ready maintenance for recovery and celebration
20:58 Phase 4: Six months of anabolic muscle building for transformative gains
28:32 Phase 5: Mini cut for the finishing touch on your dream physique
35:49 The principles for success
40:15 Outro
Episode resources:

Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
Watch this video on setting up MacroFactor for your initial recomp (maintenance) phase
Download Boostcamp to access 70+ evidence-based workouts

📲 Send me a text message!

Support the show

🙋‍♀️ Ask a question here

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs
🫙 Get 20% off Legion supplements with code WITSpod
🩷 Leave a 5-star review if you love the podcast!

Chapter

1. The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025 | Ep 260 (00:00:00)

2. Strategic Yearly Periodization Blueprint (00:00:01)

3. Building a Foundation for Body Recomposition (00:03:29)

4. Strategic Fat Loss Phases (00:11:34)

5. Effective Muscle Building and Fat Loss (00:24:26)

6. Creating a Sustainable Fitness Blueprint (00:33:25)

7. Customized Fat Loss Strategy (00:39:30)

398 episode

#Fitness #Nutrition #Philip Pape #Training #Exercise #Workout #Self-Improvement #Weight Loss #Podcasting Education #Health and Well-Being #Lifting #Diet #Macro #Build Muscle #Fat Loss