Body Recomposition: How to Gain Muscle and Lose Fat at the Same Time

Gaining muscle and losing fat at the same time. The Holy Grail of fitness. “Impossible,” say some. “Only with steroids,” say others. Science disagrees with both.

Body recomposition is real, but it’s not for everyone. Let’s find out if it works for you.

What Is Body Recomposition

Definition

Body recomposition (body recomp) is the process of:

Gaining muscle mass
Losing fat mass
Simultaneously

Why It Seems Impossible

Traditional logic:

To gain muscle → need caloric surplus
To lose fat → need caloric deficit
Surplus and deficit at the same time → impossible?

But the body is more complex than that.

The Science Behind It

McMaster University Study (2024):

40 trained men, 8 weeks:

Diet in slight deficit (-300 kcal)
Heavy strength training
High protein (1.1g/lb)

Results:

Fat loss: -5 lbs
Muscle gain: +2.4 lbs
Scale weight: practically the same

Recomposition is real. But it depends on specific conditions.

Who Can Do Body Recomposition

Ideal Candidates

1. Beginners in Strength Training

✅ Why it works:

“Newbie gains” are real
Body responds strongly to new stimulus
Maximum muscular sensitivity
Can gain muscle even in slight deficit

Potential: High. Can last 6-12 months.

2. People Returning After a Break

✅ Why it works:

Muscle memory (muscle cell nuclei remain)
Recovering muscle is easier than building from scratch
Body “remembers” the previous state

Potential: Very high. Especially in the first 3-6 months.

3. People with High BF (>20%)

✅ Why it works:

More energy reserves (fat to burn)
Insulin sensitivity improves quickly
Favorable caloric partitioning
Body uses fat as “fuel” to build muscle

Potential: High. Until reaching moderate BF (15-18%).

Less Ideal Candidates

1. Intermediate/Advanced Already Lean

⚠️ Why it’s difficult:

Near genetic potential
Less fat to burn
Muscle gains are naturally slow
Better to do bulk/cut cycles

Potential: Low. Possible, but very slow.

2. Very Lean People (<12% BF)

⚠️ Why it’s difficult:

Little fat reserve
Hormones may be compromised
Body prioritizes survival, not muscle gain

Better option: Lean bulk first.

The Recomposition Protocol

Step 1: Set Your Calories

The Big Question: Surplus or Deficit?

For Beginners/Returning/High BF:

Calories = Maintenance (TDEE)
or
Slight deficit: TDEE - 200 to 300 kcal

Why it works:

Body uses stored fat as energy
High protein + training = stimulus for muscle
Result: recomposition

Calculate your TDEE here

Step 2: Protein Is King

Recomposition REQUIRES high protein.

Minimum: 0.9g/lb of body weight
Ideal: 1.0-1.1g/lb of body weight
Maximum useful: 1.3g/lb (beyond this doesn't help)

Why so high?

Preserves muscle in deficit
Maximizes protein synthesis
Thermic effect (burns calories)
Satiety (helps eat less)

Step 3: Distribute Other Macros

Fats:

0.35-0.45g/lb of body weight

Hormones functioning
Vitamin absorption
Not less than this

Carbohydrates:

The rest of the calories
Generally: 1-2g/lb depending on total calories

Training performance
Recovery
Timing: concentrate around training

Calculate your macros here

Complete Example

Profile:

Man, 187 lbs (85 kg), 20% BF
TDEE: 2,700 kcal
Goal: body recomposition

Macros:

Calories: 2,500 kcal (slight deficit of -200)

Protein: 187g (187 lbs × 1.0g = 187g = 748 kcal)
Fats: 75g (187 lbs × 0.40g = 75g = 675 kcal)
Carbs: 270g (remaining: 1,077 kcal ÷ 4 = 270g)

Meal Distribution:

Meal	Example
Breakfast	4 eggs + 2 slices whole wheat bread + 1 banana
Lunch	7 oz chicken breast + 1 cup rice + salad with olive oil
Pre-workout	Protein shake + 1 bagel
Dinner	7 oz salmon + 10 oz sweet potato + vegetables
Evening Snack	Greek yogurt + berries

Total: 2,500 kcal, 187g protein, 75g fat, 270g carbs

Training For Recomposition

The Right Stimulus

Heavy strength training is MANDATORY.

Without it:

There’s no signal to build muscle
Deficit = muscle loss
Recomp becomes just weight loss

Training Principles

1. High Frequency

Each muscle group: 2-3x per week
Total: 4-6 workouts per week

Why?

Protein synthesis lasts 24-48h
More stimuli = more growth opportunities
Especially important when calories aren’t high

2. Moderate-High Volume

Per muscle group: 15-20 sets/week
Divided into 2-3 sessions

3. Intensity: Heavy

Compounds: 4-8 reps (strength)
Isolation: 8-12 reps (hypertrophy)
Always close to failure (1-3 reps in reserve)

Complete Training Split (5 Days)

Monday - Chest and Shoulders

Bench Press: 4×6-8
Incline Dumbbell Press: 3×8-10
Cable Flyes: 3×12-15
Overhead Press: 4×6-8
Lateral Raises: 4×12-15

Tuesday - Back

Deadlift: 4×5-6
Pull-ups/Lat Pulldown: 4×8-10
Barbell Row: 4×8-10
Cable Rows: 3×12-15
Face Pulls: 3×15-20

Wednesday - REST or Active Recovery

Thursday - Legs (Quad Focus)

Squat: 4×6-8
Leg Press: 3×10-12
Bulgarian Split Squat: 3×10-12
Leg Extension: 3×12-15
Calf Raises: 4×15-20

Friday - Arms and Abs

Close Grip Bench: 3×8-10
Tricep Pushdowns: 3×12-15
Barbell Curl: 3×8-10
Hammer Curls: 3×12-15
Cable Crunches: 3×15-20
Hanging Leg Raises: 3×10-15

Saturday - Legs (Posterior Focus)

Romanian Deadlift: 4×8-10
Leg Curl: 4×12-15
Walking Lunges: 3×12 each leg
Hip Thrust: 4×12-15
Calf Raises: 4×15-20

Sunday - REST

Cardio: Yes or No?

The answer: Depends.

LISS Cardio (Low Intensity):

Optional: 2-3x per week
Duration: 20-30 min
Examples: walking, cycling, swimming

Benefits:

Increases caloric deficit without affecting recovery
Heart health
Better nutrient partitioning

NEAT (Non-Exercise Activity):

This is MORE important than cardio
Goal: 8,000-12,000 steps/day

Why NEAT > Cardio:

Doesn’t generate adaptation (body doesn’t adapt)
Doesn’t interfere with recovery
Sustainable long-term
Burns more total calories

What to avoid:

High-intensity cardio (HIIT) in aggressive deficit
Long cardio sessions (>45 min)
Cardio after strength training

Advanced Strategies

1. Calorie Cycling

Concept:

High days (training): TDEE + 100-200
Low days (rest): TDEE - 300-400
Weekly average: maintenance

Benefits:

More energy on training days
Better recovery
Greater adherence

Example (TDEE 2,700):

Training days (4x): 2,900 kcal
Rest days (3x): 2,400 kcal
Weekly average: 2,685 kcal

2. Carb Cycling

Concept:

High carbs on training days
Lower carbs on rest days
Protein and calories constant

Benefits:

Maximizes training performance
Better insulin sensitivity
Greater fat loss on rest days

Example (187 lbs man):

Training days:

Protein: 187g
Fats: 60g
Carbs: 320g
Total: 2,600 kcal

Rest days:

Protein: 187g
Fats: 85g
Carbs: 180g
Total: 2,280 kcal

3. Nutrient Timing

Peri-workout nutrition:

Pre-workout (1-2h before):

30-40g protein
40-60g carbs
Low fat

Post-workout (within 2h):

30-40g protein
60-80g carbs
Low fat

Why it matters:

Better performance
Better recovery
Maximizes protein synthesis
Reduces muscle breakdown

How Long Does It Take?

Realistic Expectations

Beginners (first 12 months):

Possible: +10-18 lbs muscle, -10-22 lbs fat
Timeline: 6-12 months
Rate: ~1 lb muscle/month, ~1-2 lbs fat/month

Why so good:

Newbie gains are real
Body responds aggressively to training
Maximum muscle sensitivity
Can gain muscle even in deficit

Intermediates (2-4 years training):

Possible: +4-9 lbs muscle, -7-11 lbs fat
Timeline: 6-12 months
Rate: ~0.5 lb muscle/month, ~1 lb fat/month

Why slower:

Closer to genetic potential
Muscle gains naturally slow down
Body is adapted to training

Advanced (4+ years training):

Possible: +2-4 lbs muscle, -4-7 lbs fat
Timeline: 12+ months
Rate: ~0.2-0.3 lb muscle/month

Why so slow:

Very close to genetic limit
Any gains are victory
Better to consider bulk/cut cycles

Measuring Progress

The scale will lie.

If you lose 4 lbs of fat and gain 4 lbs of muscle:

Scale: 0 lb difference
Mirror: visible transformation
Composition: completely different

Correct metrics:

Photos (every 2-4 weeks, same light/pose)
Measurements (waist, arms, legs)
Strength in training (are you progressing?)
BF% (if you have access to accurate measurement)
How clothes fit

DON’T trust only the scale.

Common Mistakes (And How to Fix Them)

1. Too Aggressive Deficit

Mistake:

Creating a deficit of -500 to -800 kcal
Thinking "more deficit = faster results"

Problem:

Excessive muscle loss
No energy to train
Hormones compromised
Unsustainable

Solution:

Maintenance or slight deficit (-200 to -300 kcal max)
Patience is key

2. Insufficient Protein

Mistake:

Eating only 0.6-0.7g/lb
Thinking "I'm not cutting, don't need that much"

Problem:

No stimulus for muscle synthesis
Muscle loss in deficit
Wasted recomp potential

Solution:

Minimum 0.9g/lb
Ideal: 1.0-1.1g/lb
Make it a priority

3. Inconsistent Training

Mistake:

Training 3x/week or less
Skipping muscle groups
No progressive overload

Problem:

Insufficient stimulus to build muscle
Recomp becomes just fat loss
Slow or zero progress

Solution:

4-6x/week training
Each muscle 2x/week
Track and progress in loads

4. Impatience

Mistake:

Expecting scale changes every week
Wanting to see abs in 30 days
Giving up after 6 weeks

Problem:

Recomp is SLOW
Scale weight stays the same
Visual progress takes time

Solution:

Think in months, not weeks
Take photos every 2-4 weeks
Trust the process for at least 12 weeks

5. Poor Recovery

Mistake:

Sleeping only 5-6h
Training 7 days/week
Too much cardio
High stress, no downtime

Problem:

No muscle growth without recovery
Cortisol chronically high
Performance drops
Body goes catabolic

Solution:

Sleep 7-9h/night
1-2 rest days/week
Manage stress
Recovery is when you grow

Recomp vs Bulk/Cut: Which Is Better?

Body Recomposition

Pros: ✅ Never get too fat ✅ Never get too skinny ✅ Sustainable year-round ✅ Better for health ✅ No “bulk guilt”

Cons: ❌ Much slower ❌ Requires more patience ❌ Harder to measure progress ❌ Not ideal for advanced lifters

Best for:

Beginners
High body fat
People who don’t want extremes

Bulk/Cut Cycles

Pros: ✅ Faster muscle gain (bulk) ✅ Faster fat loss (cut) ✅ Easier to track progress ✅ Better for competitors ✅ Works for advanced lifters

Cons: ❌ Periods looking “worse” ❌ Psychological stress (getting fat/skinny) ❌ Less sustainable long-term ❌ More radical diet changes

Best for:

Intermediates/advanced
People focused on performance
Those who accept physique fluctuations

The Verdict

There’s no “better.”

Want fast results and accept fluctuations? → Bulk/Cut
Want consistency and no extremes? → Recomp
Beginner? → Recomp first, bulk/cut later
Advanced and lean? → Bulk/Cut makes more sense

Action Plan: Start Your Recomposition

Today (30 minutes)

1. Assess if you’re a good candidate:

✅ Beginner in strength training? → Great
✅ Returning after a break? → Excellent
✅ High body fat (>20%)? → Perfect
⚠️ Advanced and lean? → Consider bulk/cut

2. Calculate your numbers:

Calculate your TDEE
Set your macros
Write down: calories, protein, fats, carbs

3. Set up your tracking:

Download D-Fit
Create account
Add your initial stats

This Week (Priority)

1. Nutrition (Days 1-3):

Buy high-protein foods
Plan your meals
Start hitting your macros
Track EVERYTHING

2. Training (Days 4-7):

Adjust frequency (each muscle 2x/week)
Choose your split (use the 5-day example)
Schedule workouts in your calendar
First workout: focus on learning form

3. Baseline Measurements (Day 1):

Take photos (front, side, back)
- Same lighting
- Same pose
- Same time of day
Measurements:
- Waist (at belly button)
- Arms (flexed)
- Thighs (mid-thigh)
- Chest
Initial weight (but don’t obsess)

Next 3 Months (Consistency)

Month 1: Adaptation

Focus: learn form, nail macros
Photos: every 2 weeks
Don’t expect huge changes yet
Build the habit

Month 2: Progression

Focus: increase loads progressively
Start seeing visual changes
Energy should be good
Strength going up

Month 3: Evaluation

Compare photos (beginning vs now)
Measurements comparison
Strength progression?
Decide: continue or adjust?

Evaluation at 3 Months

Questions to ask:

1. Are you progressing in training?

✅ Yes → Keep going
❌ No → Review training or calories

2. Are you seeing visual changes?

✅ Yes → Perfect, continue
❌ No → Check protein intake and consistency

3. How’s your energy?

✅ Good → Ideal
❌ Low → May need more calories

4. Is it sustainable?

✅ Yes → Long-term path
❌ No → Adjust strategy

Remember: Recomposition is a marathon, not a sprint. Progress is slower, but you never need to get “fat” or “too skinny.” It’s the sustainable path to transform your body.

The body you want is built with:

⏰ Time (months, not weeks)
🎯 Consistency (not perfection)
💪 Progressive training (not random workouts)
🍗 High protein (not low calories)

Start today. Your future self will thank you.

References:

Barakat C, et al. “Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?” Strength Cond J. 2020.
Longland TM, et al. “Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain.” Am J Clin Nutr. 2016.
Campbell BI, et al. “Effects of High vs. Low Protein Intake on Body Composition in Resistance-Trained Individuals Undergoing Caloric Restriction.” J Int Soc Sports Nutr. 2024.