Client asks: "What’s the difference between driving a calorie deficit through food vs expenditure? Does your physique look better through more expenditure rather than very low cals?"

Yes, there’s a significant difference, and your physique will generally look better when the calorie deficit is driven more by expenditure rather than drastically lowering calories.

When you consume more food, your body has the energy it needs to perform at a higher intensity in the gym. This allows you to build and/or maintain contractile tissue (muscle) while in a deficit. Muscle retention is crucial for achieving a lean, defined physique, as muscle not only enhances your shape but also boosts your metabolism.

In contrast, when calories are too low, your energy and intensity in the gym suffer. This can lead to muscle loss, which negatively impacts your physique, making it appear softer or “flat.” Additionally, extremely low-calorie diets often lead to fatigue, hormonal imbalances, and a reduction in overall activity levels (your non-exercise activity thermogenesis, or NEAT, tends to drop).

This is what body recomposition is all about: balancing food intake and activity to preserve muscle while reducing fat. By prioritizing higher food intake and increased expenditure (through workouts, steps, and general movement), you optimize your energy levels, performance, and overall results.

Ultimately, a lean and muscular physique comes from eating more and moving more—not starving the body. This approach creates a sustainable, healthier, and more aesthetically pleasing outcome.

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