How Cassandra Lost 11 Lbs Fat in 12 Weeks (While Building Muscle & Eating Carbs) | Ep 289

Book a FREE 15-minute Rapid Nutrition Assessment , designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. — Are you training hard and tracking macros but still not seeing the results you want? Do you wonder if your body is just “different” or if you’re missing a key piece of the puzzle? I talk with my client Cassandra, who successfully lost fat and built muscle at the same time after years of slow weight gain—all while eating plenty of carbs. You’ll discover the exact system we used to help her break through plateaus, achieve sustainable fat loss, and develop a balanced approach to nutrition without extreme restrictions. Today, you’ll learn all about: 02:52 - Why "doing everything right" wasn't working 04:44 - Small but critical nutrition mistakes 07:05 - Starting with a maintenance phase 11:11 - Simple lifestyle tweaks that helped 11:59 - Meal timing strategies 13:41 - The impact of walking and daily movement 14:55 - Coaching and accountability 17:29 - Cassandra’s results 22:51 - Overcoming food fears 28:55 - Mindset shift about weight trends 31:42 - From fat loss to muscle building 38:01 - Outro Episode resources: Join our free Facebook group and say hello to Cassandra, plus get support, live Q&As, and accountability from others on their journey to strength, health, and fat loss Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram