Muscle Up, Fat Down

The most striking change you can make is recomposition — building muscle and losing fat at the same time.

Experienced lifters have a tougher time, because a trained body resists building new muscle while in a deficit. For them, calorie cycling works better than a flat deficit: alternate blocks of a slight surplus to add muscle with blocks of a slight deficit to strip fat, in cycles of roughly 8 to 16 weeks. No single block transforms you.