Health · Fitness & Nutrition · 1 day ago
Busy father gained visible muscle and lost fat in 11 weeks
Mark Schadenberg changed his physique in 11 weeks while preparing for a Men’s Health Netherlands photoshoot.
He was a father and business owner whose training, diet and recovery had slipped amid family and work demands.
Coach Gareth Sapstead helped him return to resistance training and improve his routine after a long break.
Schadenberg also increased his protein intake and focused on getting better recovery.
He finished only 4 pounds lighter, but his before-and-after photos showed more muscle and less body fat.
The change illustrates body recomposition, when someone loses fat while gaining muscle rather than focusing only on the number on the scale.
Sapstead says enough protein, challenging resistance training and adequate recovery can support this process.
Mark Schadenberg lost 4 pounds and gained visible muscle while reducing body fat over 11 weeks.
Strength and physique coach Gareth Sapstead guided the transformation ahead of a Men’s Health Netherlands photoshoot.
Schadenberg was balancing a business and family life, and his training, nutrition and recovery had slipped.
Sapstead said structured resistance training, more protein and adequate recovery helped create conditions for body recomposition.
- Who
- Mark Schadenberg, a father and business owner, worked with coach Gareth Sapstead.
- What
- Schadenberg reduced body fat and gained visible muscle, finishing 4 pounds lighter.
- When
- Over 11 weeks.
- Where
- Not stated.
- Why
- He was preparing for a Men’s Health Netherlands photoshoot.
Fitness industry bulk-then-cut approach
Gareth Sapstead
Body recomposition
Fitness industry bulk-then-cut approach
The approach treats fat loss and muscle gain as separate phases.
Gareth Sapstead
Sapstead says fat loss and muscle gain can happen simultaneously when conditions for muscle protein synthesis are met.
Schadenberg's training had slipped, his sleep was suffering and his diet lacked structure.
Schadenberg was 4 pounds lighter, and his before-and-after photographs showed more muscle and less body fat.
- Transformation period
- 11 weeks
- Change in weight
- 4 pounds lighter
- Subject
- Mark Schadenberg
- Coach
- Gareth Sapstead
- Goal
- Men’s Health Netherlands photoshoot
What people are saying
Body recomposition is real
The body has been starved of the right inputs
Give it protein, training and adequate recovery, and it responds.