# Busy Dad's 11-Week Body Transformation

> A busy dad lost fat and built muscle in 11 weeks without changing weight.
- Title: Busy Dad's 11-Week Body Transformation · Men's Health
- Summary: 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…
- Keywords: busy dad, body recomposition, muscle gain, fat loss, resistance training, protein intake, weight maintenance, photoshoot preparation, Men's Health
- Source: Men's Health — https://menshealth.com/fitness/a74361422/busy-dad-lose-fat-build-muscle-11-weeks
- Author: Andrew Tracey
- Published: 2026-11-07T17:00:00+00:00
- Read time: 1 min
- Topics: busy dad, body recomposition, muscle gain, fat loss, resistance training, protein intake, weight maintenance, photoshoot preparation
## 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.
## Key takeaway

Mark Schadenberg reduced body fat and gained visible muscle in 11 weeks while staying 4 pounds lighter.