|  | Diet & Nutrition | Weight Loss

Body Recomposition: Building Muscle While Losing Fat

Body recomposition (simultaneous muscle gain and fat loss) is achievable, especially for novices, detrained individuals, or those with high body fat.

Core Principles

  1. Resistance Training: Progressive overload, 3–5×/week, compound lifts (squat, deadlift, press, row), 6–12 reps, 10–20 sets/muscle/week.
  2. Protein: 1.6–2.4 g/kg/day, evenly distributed (0.4–0.55 g/kg/meal). Leucine-rich sources.
  3. Caloric Deficit: Modest (~200–300 kcal/day or 10–15% below TDEE). Too large → muscle loss.
  4. Sleep: 7–9h; GH/testosterone peak, cortisol control.
  5. Cardio: Low-moderate (LISS) for recovery; HIIT sparingly.

Tracking Progress

  • Scale weight stable or slowly down.
  • Waist circumference ↓, limb circumferences ↑.
  • Progress photos, strength logs, DEXA/BIA if available.

Timeline

Visible changes: 8–12 weeks. Advanced trainees: slower, may need phased bulk/cut.

Supplements (Evidence-Based)

  • Creatine monohydrate 5g/day.
  • Whey/casein if protein target unmet.
  • Caffeine pre-workout.
  • Vitamin D, omega-3 if deficient.

Weight Loss - Related Articles