From Men's Health · Andrew Tracey · · 1m 30s
Busy Dad's 11-Week Body Transformation
A busy dad lost fat and built muscle in 11 weeks without changing weight.
In brief
A busy dad lost fat and built muscle in 11 weeks without changing weight. Mark Schadenberg reduced body fat and gained visible muscle in 11 weeks while staying 4 pounds lighter. Originally reported by Men's Health.
Quick answers
- Can You Really Lose Fat and Build Muscle Together?
- The fitness industry has long told people to pick one goal: bulk first, then cut later.
- What is the key takeaway from Busy Dad's 11-Week Body Transformation?
- Mark Schadenberg reduced body fat and gained visible muscle in 11 weeks while staying 4 pounds lighter.
Can You Really Lose Fat and Build Muscle Together?
The fitness industry has long told people to pick one goal: bulk first, then cut later.
“The fitness industry has been telling you to pick one for decades," says Sapstead.”
The Busy Dad Who Transformed in 11 Weeks
Mark Schadenberg, a business owner and father, transformed his physique in 11 weeks for a Men's Health Netherlands photoshoot.
“He'd let his training slip," says Sapstead.”
How Body Recomposition Works
Sapstead explains that fat loss and muscle gain can happen together through protein intake and resistance training.
“Fat tissue and muscle tissue operate through different pathways," he explains.”
The 4-Pound Transformation
Schadenberg lost 4 pounds in 11 weeks while gaining visible muscle and reducing body fat.
“Fat came off. Muscle went on. Bodyweight barely moved," says Sapstead.”
How to Set Up Your Own Recomposition Phase
Sapstead recommends eating around maintenance calories with 200-300 extra calories from protein for body recomposition.
“Sapstead sets protein at around one gram per pound of bodyweight as a starting point.”
Lift 3-4 Times Per Week
Perform three to four structured resistance-training sessions weekly with progressive overload for muscle growth.
“Lift 3-4 times per week, with a focus on progressive overload.”
Stop Judging Progress by the Scales
Track progress through photos, strength gains, and clothing fit rather than weight changes.
“The scale would have told him nothing was happening," Sapstead says.”
Why This Works for Busy Men
Busy men who neglect training, protein intake, or sleep can achieve body recomposition quickly.
“Every one of those factors is a recomposition accelerant," says Sapstead.”
The Result
Schadenberg gained visible muscle and reduced body fat while staying 4 pounds lighter after 11 weeks.
“Fat came off. Muscle went on. Bodyweight barely moved.”
What it means
Mark Schadenberg reduced body fat and gained visible muscle in 11 weeks while staying 4 pounds lighter.
