Question 1

What is body recomposition?

Accepted Answer

Body recomposition (or "recomp") is the process of losing fat and building muscle simultaneously. Unlike traditional bulk/cut cycles where you focus on one goal at a time, recomp aims to improve body composition without dramatic weight changes. How it works: Eat at or near maintenance calories with high protein Strength train consistently to build muscle Body uses fat stores for energy while building new muscle tissue Scale weight may stay similar, but body composition improves Best candidates for recomp: Beginners (first 1-2 years of lifting) People returning after a training break Those with higher body fat percentages People who are "skinny fat"

Question 2

How long does body recomposition take?

Accepted Answer

Body recomposition is a slower process than dedicated bulking or cutting, but you're accomplishing two goals at once. Here's what to expect: Experience Level Visible Results Significant Change Beginner 4-8 weeks 12-16 weeks Intermediate 8-12 weeks 16-24 weeks Advanced 12+ weeks 24+ weeks Key insight: Don't rely on the scale! Take progress photos, measurements, and track strength gains. Your weight may stay the same while your body transforms dramatically.

Question 3

How many calories should I eat for recomp?

Accepted Answer

Calorie intake for recomp depends on your body fat level and experience: Situation Calories Reasoning Higher body fat TDEE - 200 to -300 Slight deficit, body uses fat for energy Moderate body fat TDEE (maintenance) Best for true recomp Lower body fat TDEE + 100 to +200 Small surplus for muscle gain The magic of recomp: With proper training and high protein, your body can partition nutrients effectively - using stored fat for energy while directing protein toward muscle building.

Question 4

How much protein do I need for recomp?

Accepted Answer

Protein is critical for body recomposition - even more important than total calories. Research supports higher protein intake during recomp: Recommended: 2.0 - 2.4 g per kg bodyweight That's approximately 0.9 - 1.1 g per lb of bodyweight Why so high? Maximizes muscle protein synthesis Preserves existing muscle during any calorie deficit Has the highest thermic effect (burns more calories digesting) Most satiating macronutrient (helps with adherence) Practical tips: Spread protein across 4-5 meals (30-40g per meal) Prioritize whole food sources: chicken, fish, eggs, Greek yogurt, lean beef Supplement with whey protein if needed to hit targets

Question 5

What training program is best for recomp?

Accepted Answer

Training is arguably more important than diet for successful body recomposition. Without proper resistance training, you won't build muscle regardless of nutrition. Essential training principles: Progressive Overload Gradually increase weight, reps, or sets over time. This is the primary driver of muscle growth. Compound Movements Focus on squats, deadlifts, bench press, rows, and overhead press. These recruit the most muscle and drive the best results. Adequate Volume 10-20 hard sets per muscle group per week. More isn't always better - recovery matters. Frequency Train each muscle 2-3x per week. Full body, upper/lower, or PPL splits all work well. Recommended programs: Starting Strength, StrongLifts 5x5, GZCLP, or nSuns for beginners. PHUL, PPL, or 5/3/1 for intermediates.

Question 6

Can advanced lifters do body recomposition?

Accepted Answer

Body recomposition becomes significantly harder as you gain training experience. Here's the reality: Experience Recomp Potential Better Alternative Beginner (0-1 yr) Excellent - "newbie gains" Recomp is ideal Intermediate (1-3 yr) Good if higher body fat Consider lean bulk or cut Advanced (3+ yr) Very slow/difficult Traditional bulk/cut cycles Why it's harder for advanced lifters: Already close to genetic muscular potential Muscle growth rate slows dramatically (diminishing returns) Body becomes more resistant to simultaneous fat loss and muscle gain Requires near-perfect nutrition, training, and recovery Best approach for advanced lifters: Use dedicated bulk and cut phases. Bulk at +200-300 calories to minimize fat gain, then cut at -400-500 to reveal muscle. More efficient than trying to recomp.

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Frequently Asked Questions

What is body recomposition?

How long does body recomposition take?

How many calories should I eat for recomp?

How much protein do I need for recomp?

What training program is best for recomp?

Can advanced lifters do body recomposition?

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