You've learned a lot of inaccurate broscience. I recommend BayesianBodybuilding as an upgrade, they're a much more scientifically literate source and they're not repeating 1990s-era claims as you are. Here's a counterexample to your false beliefs, with documentation: Here’s an example of one of my clients that had over 20 years of training experience and was already benching 235 lb (107 kg) for 5 reps before the coaching. He performed a DXA scan every ~3 weeks during my coaching. In 2 months and 18 days, he lost 6.7 lb (3.1 kg) of fat while gaining almost exactly the same amount of muscle. His weight during the last scan was within 8 grams of his weight when we started. So this is an example of virtually perfect body recomposition. You can find the anonymized DXA scan overview here and his progress photos below. http://bayesianbodybuilding.com/gain-muscle-and-lose-fat-at-the-same-time/ The article is filled with evidence in various contexts. The old belief that fat and muscle have to vary together, which you subscribe to, is refuted.