YouTuber says he lost fat and gained muscle with calorie control, home workout


  • Brendan Jones said he lost 10 pounds of fat and gained 2 pounds of muscle at the same time.
  • He dropped his body fat percentage by several points in his 100-day “body recomposition” challenge.
  • Jones said he accomplished this by training from home and eating at a slight caloric deficit.
  • Visit the Insider homepage for more stories.

Losing fat and gaining muscle at the same time is known as body recovery – and it’s not easy to achieve.

However, it is not impossible, as one YouTuber demonstrated recently.

Brendan Jones, half of the vlogger brothers Goal Guys, said he lost 10 pounds of fat and gained about 2 pounds of muscle per 100 days, lowering their body fat percentage from a range of 18% to 20% to a range of 12% to 14%. He documented the whole process and released the video on June 15th.

Jones said he dropped a life size, to 30 from 32, and that by the end of the challenge he was thinner than he had ever been.

Jones didn’t have heavy weights, so he trained high reps

Body recovery is reduced to being in a slight caloric deficit, strength training, and eating a lot of protein, as well as experts have told Insider.

Jones said he worked six days a week (rolling foam before each workout) and divided his workouts into sessions: chest and triceps, back and biceps, and legs.

With no access to the gym and limited to adjustable dumbbells up to £ 30 each, a pull-up bar, and rings, Jones weighed mostly light, high-repetition training with short periods of rest, he said.

Brendan Jones looked from the side before and after her "recomposition of the body" challenge.

Jones ’profile at the beginning and end of his challenge.

Brendan Jones

He said he did too

workouts and walk 30 to 40 minutes a day but avoid running to help keep the muscle in place (though experts have told Insider that you don’t necessarily need to do cardio jumps to build muscle).


As the challenge progressed, Jones realized he was getting stronger – by nine weeks, he said, he had achieved his long-term goal of doing three muscle ring-ups. (A muscle involves a pull-up but goes one step further by raising your body and stretching your arms below you.)

“This is the first time I’ve really lost weight and I felt like I was getting stronger with the process,” Jones said in the video.

Jones ate in a slight caloric deficit with lots of protein

Jones said he aimed to eat 2,100 calories a day, eating 1 gram of protein for every pound of body weight (about 160 grams). He said he would get from 20% to 25% of his calories from high-quality fats and the rest from complex carbohydrates and vegetables.

It allowed for some flexibility, eating two or three times a week for the first few weeks but then cutting it to one or two times, he told Insider.

Five weeks later, Jones had seen results – his body fat had dropped to 16.9%, and he had lost 3 pounds – but he decided to lower his calories to 2,000, he said. He kept his protein, but made small changes to his carbohydrates and fats.

Brendan Jones watched from behind, before and after losing fat.

Jones ’return before and after the challenge.

Brendan Jones

After the challenge, Jones ate everything he wanted for a few days, enjoying taking food and eating with his wife, he said.

“Now that those two days are over, I’m working on some new fitness goals, and I’m trying to stay with the foods that have brought me to this place,” Jones told Insider. “My goal now is to keep where I am and try to improve other areas of my health, so I hope to be able to become a little more flexible with my diet, and just pay attention to see how my body responds.”

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