How to Build Muscle and Lose Fat: The Protein-First Method (Step By Step)

#Nutrition #ProteinFirst #BodyRecomposition The Protein-First Method: Build Muscle and Lose Fat Without Restricting Most approaches to fat loss include cutting calories and restricting food. Which means people lose weight, but they also lose muscle, tank their metabolism, and eventually give up because it's miserable. In this video, I'm breaking down the Protein-First Method—a performance-based approach that prioritizes building muscle over chasing weight loss, and why giving your body what it needs (instead of taking things away) is the real solution to sustainable fat loss. Want practical knowledge on training, nutrition, supplementation, and hormone optimization? Join my FREE Skool community: For men: https://www.skool.com/jh-iron-forge-b... For women: https://www.skool.com/powerhouse-pept... Looking for accountability and coaching? Join our next 6-week Fireteam Coaching Challenge: https://training.theironforge.us/fire... CHAPTERS: 0:00 - Introduction: Build Muscle and Lose Fat Without Restricting 0:28 - The Problem with Restriction-Based Diets 1:16 - The Protein-First Method: Performance Over Weight Loss 2:15 - Step 1: Calculate Your Daily Protein Target 4:31 - Step 2: Plan Your Protein Distribution 6:43 - Step 3: Eat Protein First at Every Meal 9:32 - How to Apply This Starting Today 11:03 - Join the Free Community (Skool) #ProteinFirstMethod #MuscleBuilding #FatLoss #BodyComposition #HighProteinDiet #PerformanceNutrition #SustainableFatLoss #MetabolismBoost #ProteinDistribution Socials: Facebook:   / joshholyfieldpd   Instagram:   / josh.holyfield   TikTok:   / josh_holyfield   Youtube:    / @joshholyfieldfitness   Blog: https://joshholyfield.com/blogs/news ©Josh Holyfield - For all business inquiries (no soliciting) contact [email protected] This video is not to be reproduced without prior authorization. The original YouTube video may be distributed & embedded if required.