Body Recomposition: Lose Fat and Build Muscle at the Same Time

What is Body Recomposition?

Body recomposition (or "recomp") is the process of simultaneously losing body fat while gaining muscle mass. Instead of separate bulking and cutting phases, you transform your body composition in one continuous process.

The result: you might weigh the same (or even slightly more) but look dramatically different — leaner, more muscular, and more defined.

Who Can Realistically Recomp?

Body recomposition works best for:

• Beginners — New to lifting with any body fat to lose (best candidates)
• Returning lifters — Those who took time off have "muscle memory"
• Overweight individuals — More body fat = more energy available for muscle building
• People on PEDs — Enhanced athletes can defy normal physiology

If you're already lean (under 15% body fat for men, 22% for women) and have years of training, recomp is very slow. Traditional bulk/cut may be more efficient.

The Science: How It Works

Fat loss requires a calorie deficit. Muscle building requires a surplus. So how can both happen?

The answer: your body can pull energy from fat stores to fuel muscle protein synthesis. Key conditions:

1. Adequate protein — The raw material for muscle
2. Resistance training stimulus — The signal to build
3. Sufficient body fat — The energy source
4. Mild deficit or maintenance calories — Not too aggressive

Nutrition Protocol for Recomp

Calories: The Sweet Spot

Eat at maintenance calories or a slight deficit (100-300 calories). Too aggressive a deficit prioritizes fat loss over muscle gain.

Protein: Non-Negotiable High

This is the most critical factor. Aim for 1g per pound of bodyweight (or per pound of goal weight if significantly overweight).

• 150 lb person = 150g protein minimum
• Spread across 4-5 meals (30-40g each)
• Prioritize complete protein sources

Carbs and Fats

After protein, distribute remaining calories between carbs and fats based on preference. A balanced approach works well:

• Carbs: 1.5-2g per pound (fuel for training)
• Fats: 0.3-0.4g per pound (hormonal health)

Training Protocol for Recomp

Progressive Overload is King

You must give your muscles a reason to grow. Progressive overload through increased weight, reps, or volume over time is essential.

Recommended Program Structure

• Frequency: Each muscle group 2x per week
• Volume: 10-20 sets per muscle group per week
• Rep ranges: Mostly 6-12 reps, some 15-20 for variety
• Rest: 2-3 minutes between heavy compounds, 1-2 for accessories

Cardio Considerations

Keep cardio moderate. Too much interferes with muscle recovery and growth. 2-3 sessions of 20-30 minutes LISS (walking, cycling) or 1-2 HIIT sessions per week is sufficient.

Tracking Progress

The scale is your worst metric during recomp. Instead, track:

• Progress photos — Same lighting, time, poses weekly
• Body measurements — Waist, hips, chest, arms, thighs
• Strength gains — Are your lifts going up?
• How clothes fit — Often the most noticeable change
• Body fat % — If you have access to DEXA or reliable calipers

Timeline Expectations

Recomp is slower than dedicated bulk or cut phases. Expect:

• Beginners: Noticeable changes in 8-12 weeks
• Intermediate: Visible progress in 12-16 weeks
• Advanced: Very slow, 6+ months for meaningful change

Common Mistakes

1. Deficit too aggressive — You'll just lose weight, including muscle
2. Protein too low — Can't build muscle without raw materials
3. No progressive overload — Muscles need increasing stimulus
4. Obsessing over the scale — It won't reflect your progress
5. Impatience — Recomp takes months, not weeks
6. Skipping resistance training — Cardio alone doesn't build muscle