Body Recomposition: Build Muscle While Losing Fat
A practical guide to changing your body composition
Key Insight
Body recomposition—gaining muscle while losing fat—is possible, especially for beginners, those returning to training, and people with higher body fat. It requires patience and the right approach.
What Is Body Recomposition?
Body recomposition (recomp) is the process of simultaneously building muscle and losing fat. Unlike traditional bulking and cutting cycles, recomp focuses on changing body composition without dramatic weight changes. The scale may not move much, but your body shape changes.
Who Can Successfully Recomp?
Body recomposition works best for certain groups:
- Beginners to strength training (newbie gains)
- People returning after a training break (muscle memory)
- Those with higher body fat (more energy reserves)
- People on performance-enhancing drugs (not recommended)
How to Do Body Recomposition
Nutrition for Recomp
Nutrition is crucial for successful recomposition:
- Eat at maintenance calories or a slight deficit (100-300 below)
- Prioritize protein: 1.6-2.2g per kg body weight
- Time nutrients around training when possible
Training for Recomp
Training provides the stimulus for muscle growth:
- Strength train 3-4 times per week with progressive overload
- Focus on compound movements (squat, deadlift, bench, row)
- Keep cardio moderate—don't overdo it
How to Track Recomp Progress
The scale is not reliable for tracking recomp since muscle gain can offset fat loss. Instead, track progress through: progress photos (monthly), body measurements (waist, arms, thighs), strength gains in the gym, and how clothes fit. Body fat percentage measurements can help but have their own variability.
Realistic Timeline
Body recomposition is slower than dedicated cutting or bulking. Expect to see noticeable changes in 3-6 months with consistent effort. Beginners may see faster results due to newbie gains. Be patient—the results are worth it and more sustainable than yo-yo dieting.
Frequently Asked Questions
Is recomp slower than bulk/cut cycles?
Yes, recomp is generally slower for building muscle than a dedicated bulk. However, it avoids the fat gain of bulking and the muscle loss risk of cutting.
Should I eat at maintenance for recomp?
Maintenance or a slight deficit (100-300 calories) works best for most people. A small surplus may work for very lean individuals.
How much protein do I need for recomp?
Aim for 1.6-2.2g per kg body weight. Higher protein helps preserve muscle in a deficit and supports muscle growth.
Can advanced lifters do recomp?
It's much harder for advanced lifters. They typically benefit more from dedicated bulk/cut cycles due to slower muscle gain potential.
How do I know if recomp is working?
Track measurements, photos, and strength. If your waist is shrinking, strength is increasing, and you look better in photos, recomp is working even if the scale doesn't move.
When should I switch to bulk or cut?
Consider switching if progress stalls for 2-3 months, you want faster muscle gain (bulk), or you want faster fat loss (cut).