Track your progress: Get a free body composition analysis →
What is Body Recomposition?
Losing fat while building muscle simultaneously. Your weight stays the same, but your body transforms.
Example:
- Before: 180 lbs at 25% body fat
- After: 180 lbs at 18% body fat
Same scale weight. Completely different physique.
Who It Works For
Ideal candidates:
- Beginners (untrained)
- People returning after a break
- Overweight individuals
Harder for:
- Already lean (below 15% men, 22% women)
- Advanced lifters near genetic potential
How to Do It
Calories: Eat at maintenance or slight deficit (0-300 below)
Protein: 0.8-1g per pound of bodyweight daily
Training: Strength train 3-4x per week with progressive overload
Sleep: 7-9 hours per night
Expected Results
| Level | Monthly Fat Loss | Monthly Muscle Gain |
|---|---|---|
| Beginner | 2-4 lbs | 1-2 lbs |
| Intermediate | 1-2 lbs | 0.5-1 lb |
| Advanced | 0.5-1 lb | 0.25-0.5 lb |
The scale may not move. Track progress with photos, measurements, and strength gains.
Common Mistakes
- Eating too little — you need calories to build muscle
- Not enough protein — aim for 0.8-1g per pound
- Skipping strength training — cardio alone won't build muscle
- Expecting fast results — recomp takes 3-6+ months
When to Switch to Bulk/Cut
If you've trained 2+ years and progress has stalled, consider traditional bulk/cut cycles instead.