Body recomposition means losing fat and gaining muscle at the same time. It is possible - especially if you are new to lifting, returning after a break, or have plenty of fat to lose. It is also slower than a dedicated bulk or cut.
Recomp is real. It is just slower and needs consistency.
Who Can Recomp the Easiest?
- Beginners: new training stimulus = fast gains
- Detrained lifters: muscle memory is real
- Higher body fat: more energy available during a deficit
- People who start eating enough protein: big impact fast
The Recomp Setup (Calories, Protein, Training)
| Lever | Target | Simple Tip |
|---|---|---|
| Calories | Maintenance to small deficit | Aim for 0.25-0.75% bodyweight loss/week |
| Protein | 0.7-1.0 g/lb bodyweight | Spread across 3-5 meals |
| Training | Progressive overload 3-5x/week | Track lifts and push reps slowly up |
What to Expect (Timeline)
In the first month, you might look leaner without the scale moving much. That is normal. Use photos, measurements, and strength numbers.
How to Know If It Is Working
- Waist measurement trending down over 4-8 weeks
- Strength maintained or slowly improving
- Body weight stable or slowly decreasing
Frequently Asked Questions
Should I bulk or recomp?
If you are new to lifting or coming back, recomp is usually a great first phase. If you are already lean and trained, bulking and cutting phases are faster.
Can I recomp without lifting?
Not well. Recomp is mostly about the muscle-building signal from resistance training.
Track Your Recomp With AMUNIX
AMUNIX helps you track protein, workouts, and progress photos in one place - which is basically what recomp requires.
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This article is for education, not medical advice. For personalized nutrition guidance, talk to a registered dietitian.