🧠
losing fat at the same time—a holy grail for many fitness goals. Unlike traditional bulking and cutting (which focus solely on muscle gain or fat loss), recomposition targets both simultaneously, but at a gentler pace.
- Eat around 20% under
maintenance to lose fat while still supporting muscle growth.
- Avoid extreme cuts; stay
moderate so your body has enough energy for workouts and recovery.
2. High
Protein Priority
- Target ~1.2 grams of protein
per pound of body weight daily.
- Example: At 180 lb, you'd aim
for ~216 g protein/day. Supports muscle repair and prevents catabolism.
3.
Progressive Overload Training
- Lift consistently and aim to
increase either weight, reps, or volume over time.
- Stick to a structured program
long enough to track real progress—jumping programs disrupt adaptation.
4.
Patience & Realistic Pace
- Recomposition is slower than
pure bulking or cutting.
- Measuring progress involves
tracking body composition over months—not quick-scale changes.
5.
Lifestyle Factors
- Ensure adequate sleep,
control stress, and balance cardio vs resistance.
- Nutrition and training form the
core; recovery and consistency make it sustainable.
🛠 How to Apply It
Step-by-Step
Implementation
|
Step |
Action |
|
1.
Determine Maintenance Calories |
Use a TDEE
calculator or track for ~1–2 weeks to find your baseline. |
|
2. Set
-20% Deficit |
To lose
fat steadily without compromising muscle. |
|
3.
Protein Target |
Multiply
your body weight by 1.2 g/lb and hit that daily. |
|
4.
Structured Training Routine |
Choose a
hypertrophy-focused program (~3–5 days/week) and stick for ≥8–12 weeks. |
|
5.
Track & Adjust |
Monitor
weight, strength, how clothes fit; adjust calories if needed after ~4 weeks. |
|
6.
Recovery Emphasis |
Sleep 7+
hours, manage stress, mix in light cardio if desired. |
🗣 What Reddit Users Are Saying
In
discussions like r/MacroFactor, users echo Jeff’s advice:
“Pick one
[training] and stick to it for one full cycle… progressive overload is the
primary driver of hypertrophy.” fitnessblender.com+9reddit.com+9youtube.com+9
Another
notes:
“Bulks and
cuts get you to your ultimate physique faster… Recomping will be even slower,
but you don’t have to deal with the downsides.” reddit.com
✅ Pros & Cons of Recomposition
|
👍 Pros |
👎 Cons |
|
Lose fat
& build muscle simultaneously |
Progress
is slow and incremental |
|
No extreme
bulking/cutting phases |
Requires
strict calorie and macro control |
|
Sustainable
and manageable lifestyle |
Harder to
measure changes without tools |
🏋️♂️ Sample Weekly Plan
Training
Split (4 days):
- Mon/Thu – Upper Body: Bench, shoulder press, rows, pull-ups
- Tue/Fri – Lower Body: Squats, deadlifts, lunges,
hamstring work
Cardio: 1–2 low-intensity sessions per week
(20–30 min) depending on recovery.
Nutrition:
- Calories: ~20% below maintenance
- Protein: ~1.2 g/lb
- Carbs/fats: balance remaining
calories to fuel life and workouts
Recovery:
- Sleep: 7–9 hours/night
- Daily steps: 8,000–10,000 for
active lifestyle
📌 Tracking Progress
- Measurements: Circumference (waist, arms,
chest) monthly
- Strength Logs: Record weights & reps
- Photos: Take front/side/back every 4
weeks
- Body Fat: Optional:
caliper/DXA/bioimpedance every few months if available
📝 Conclusion
Recomposition
is a methodical, long-term strategy:
1.
Eat smart:
slight deficit + high protein
2.
Train hard and track load increases
3.
Be consistent
with program, lifestyle, and recovery
4.
Give it time—and
make small, data‑driven tweaks along the way
If you
implement these guidelines patiently and systematically, you’ll gradually
reshape your body without drastic bulking or cutting cycles.
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