Build Muscle Without Belly Fat: The Recomp Strategy

Body recomposition (gaining muscle while losing/minimizing fat) is possible, especially for novices, detrained individuals, or those with higher body fat. It requires precision.

Training

• Compound lifts 3–4×/week: Squat, deadlift, bench, row, overhead press, pull-ups.
• Progressive overload: Add weight, reps, or sets weekly.
• Moderate volume: 10–20 sets/muscle/week.
• Limit excessive cardio: 1–2 HIIT sessions or 150 min LISS/week max.

Nutrition

• Small surplus or maintenance: +100–300 kcal/day (not 500+).
• High protein: 1.6–2.2 g/kg/day (0.7–1 g/lb).
• Carbs around workouts for performance/recovery.
• Track intake (app/food scale) for 2–4 weeks to calibrate.

Monitoring

• Weekly weigh-in (same conditions) + monthly waist/hip/limb measurements.
• Progress photos, strength logs.
• Adjust calories if waist ↑ >0.5 cm/month or strength stalls.

Key Exercises by Area

• Arms: Barbell curl, overhead triceps extension, weighted dip.
• Chest: Incline DB press, weighted push-up, cable fly.
• Back: Pull-up, chest-supported row, lat pulldown, deadlift.

Patience: visible recomposition takes 6–12+ months. Consistency > intensity.