Build muscle AND lose fat at the same time? Most people will tell you it's impossible. That you need to "bulk and cut." That you have to choose one or the other.
They're wrong.
Body recomposition is real, it's backed by research, and for certain people it works incredibly well. But it's not magic, and it doesn't work the same for everyone. Let's break down exactly how it works and whether it's the right strategy for you.
What Is Body Recomposition?
Body recomposition (or "recomp") means simultaneously gaining muscle while losing body fat. Your scale weight might barely change, but your body composition shifts dramatically:
- Less fat
- More muscle
- Better shape
- Stronger performance
Think of it as trading fat for muscle rather than just losing weight.
Recomp vs. Traditional Bulk/Cut
| Bulk/Cut | Recomp | |
|---|---|---|
| Approach | Alternate surplus and deficit | Stay near maintenance |
| Scale weight | Goes up, then down | Stays roughly stable |
| Speed | Faster per phase | Slower overall |
| Complexity | Simpler to execute | Requires more precision |
| Best for | Advanced lifters | Beginners, returning lifters |
| Body fat swings | Large fluctuations | Gradual improvement |
The Science: Why It Works
For decades, the fitness world insisted you couldn't build muscle without a calorie surplus. But research tells a different story.
Key Studies
Study 1: Trained lifters on a deficit A 2016 study in the American Journal of Clinical Nutrition put resistance-trained men on a 40% calorie deficit with high protein (2.4g/kg). The result? They gained 1.2 kg of lean mass while losing 4.8 kg of fat in just 4 weeks.
Study 2: Beginners and body recomp A 2020 systematic review in Sports Medicine found that untrained individuals consistently achieved simultaneous muscle gain and fat loss, especially when combining resistance training with adequate protein.
Study 3: Overweight individuals Research shows that people with higher body fat percentages have more success with recomp. Their bodies can mobilize stored fat more readily while partitioning nutrients toward muscle growth.
Why Your Body Can Do Both
The misconception comes from oversimplifying energy balance. Yes, fat loss requires a calorie deficit. And yes, muscle growth requires energy. But:
- Your body has stored energy (fat) that it can use to fuel muscle protein synthesis
- Muscle growth is driven by training stimulus + protein, not just total calories
- Nutrient partitioning determines where calories go, and training improves this
Your body doesn't process calories as one lump sum. It's constantly building and breaking down tissue. The right training and nutrition can tip the balance toward more building, less storing.
Who Gets the Best Results?
Body recomposition works best for specific groups. Be honest about where you fall.
Ideal Candidates (Great Results)
- Beginners: First 6-12 months of lifting. "Newbie gains" are real and powerful
- Returning lifters: Muscle memory makes regaining lost muscle faster than building new
- Overweight/high body fat: More stored energy available for muscle building (men >20% BF, women >30% BF)
- Undertrained: People who've been doing only cardio and switch to resistance training
Moderate Candidates (Slower but Possible)
- Intermediate lifters: 1-3 years of experience, moderate body fat
- People optimizing nutrition: Previously eating low protein, now dialing it in
- Youth/young adults: Hormonal advantages support recomp
Difficult Candidates (Consider Bulk/Cut Instead)
- Advanced lifters: Close to genetic potential, very lean
- Already lean: Men under 12% BF, women under 20% BF
- Highly trained athletes: Already optimized nutrition and training
The Recomp Nutrition Plan
Nutrition is where most people mess up recomp. Too aggressive a deficit kills muscle growth. Too large a surplus adds fat. The sweet spot is narrow.
Step 1: Find Your Maintenance Calories
Calculate your TDEE (Total Daily Energy Expenditure). If you're not sure, check our TDEE guide.
For recomp, eat at or slightly below maintenance:
- Beginners: Maintenance calories (TDEE)
- Intermediate: 5-10% below TDEE
- Overweight: 10-20% below TDEE
Step 2: Nail Your Protein
This is non-negotiable. Protein drives the "build muscle" half of the equation.
Target: 2.0-2.4g protein per kg of body weight
For a 80kg person, that's 160-192g of protein per day.
Why so high? A 2018 meta-analysis in the British Journal of Sports Medicine found that intakes above 1.6g/kg maximized muscle growth, and during recomp you need every edge you can get.
Step 3: Set Your Macros
After protein, distribute remaining calories:
| Macro | Target | Purpose |
|---|---|---|
| Protein | 2.0-2.4g/kg | Muscle building and preservation |
| Fat | 0.8-1.2g/kg | Hormones, joint health, satiety |
| Carbs | Remaining calories | Training fuel and recovery |
Example: 80kg Male at Maintenance (2,500 kcal)
| Macro | Grams | Calories |
|---|---|---|
| Protein | 180g | 720 kcal |
| Fat | 80g | 720 kcal |
| Carbs | 265g | 1,060 kcal |
| Total | 2,500 kcal |
Step 4: Use Calorie Cycling (Optional but Powerful)
This is the recomp cheat code. Eat more on training days, less on rest days:
Training days: TDEE + 10% (slight surplus to fuel muscle growth) Rest days: TDEE - 15% to 20% (deficit to burn fat)
Weekly average stays near maintenance, but you're partitioning nutrients better:
- Surplus on days your muscles need fuel
- Deficit on days your body can tap into fat stores
Example: 80kg Male, 2,500 TDEE
| Day Type | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Training (4x/week) | 2,750 | 180g | 320g | 75g |
| Rest (3x/week) | 2,100 | 180g | 170g | 70g |
| Weekly Average | ~2,470 | 180g | 256g | 73g |
Notice: protein stays constant. Carbs flex the most between days.
The Recomp Training Plan
Training is what tells your body to build muscle instead of losing it. Half-hearted training means you'll just lose weight, not recomp.
Training Principles
- Lift heavy and progressively overload: This is the stimulus that drives adaptation
- Train 3-5x per week: Enough frequency to maximize muscle protein synthesis
- Prioritize compound movements: Squats, deadlifts, bench, rows, overhead press
- Keep cardio moderate: 2-3 sessions of 20-30 min. Don't overdo it
Recommended Split
For most people doing a recomp, an Upper/Lower split (4 days) is the sweet spot:
| Day | Focus |
|---|---|
| Monday | Upper (Strength) |
| Tuesday | Lower (Strength) |
| Wednesday | Rest or Light Cardio |
| Thursday | Upper (Hypertrophy) |
| Friday | Lower (Hypertrophy) |
| Weekend | Rest / Active Recovery |
This gives you 2x frequency per muscle group with enough recovery time. For more detail on workout splits, check our complete split comparison guide.
Rep Ranges
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength days | 4-6 | 4-5 | 2-3 min |
| Hypertrophy days | 8-12 | 3-4 | 60-90s |
| Isolation work | 12-15 | 2-3 | 60s |
Cardio: Less Is More
During recomp, cardio is a tool, not the focus:
- 2-3 sessions per week, 20-30 minutes
- Low-to-moderate intensity: Walking, cycling, incline treadmill
- Avoid excessive HIIT: It taxes recovery and competes with lifting
- Time it strategically: Separate from lifting if possible, or do it after weights
How to Track Progress (Ditch the Scale)
The scale is almost useless during a recomp. You might gain 2 kg of muscle and lose 2 kg of fat and the scale won't move at all. Instead, track:
1. Progress Photos
Take them every 2 weeks. Same lighting, same angles, same time of day. This is the most honest measure.
2. Measurements
Track waist, hips, chest, arms, and thighs monthly. Waist going down + arms going up = recomp is working.
3. Strength Gains
If your lifts are going up, you're building muscle. Period.
| Lift | Month 1 | Month 3 | Progress |
|---|---|---|---|
| Bench Press | 70 kg x 6 | 80 kg x 6 | +14% |
| Squat | 90 kg x 6 | 105 kg x 6 | +17% |
| Deadlift | 100 kg x 5 | 120 kg x 5 | +20% |
4. How Clothes Fit
Tighter around the shoulders, looser around the waist. That's the recomp sweet spot.
5. Body Fat Percentage
Use calipers, DEXA scans, or smart scales (trend, not absolute numbers). Measure monthly.
The Timeline: How Long Does Recomp Take?
Real talk: recomp is slower than a dedicated bulk or cut. But the results are more sustainable.
Typical Results by Category
| Group | Monthly Fat Loss | Monthly Muscle Gain | Timeline |
|---|---|---|---|
| Beginners | 1-2 kg | 0.5-1 kg | 3-6 months |
| Returning lifters | 1-1.5 kg | 0.5-0.75 kg | 3-4 months |
| Overweight beginners | 2-3 kg | 0.5-1 kg | 4-8 months |
| Intermediates | 0.5-1 kg | 0.25-0.5 kg | 6-12 months |
These numbers won't win Instagram transformation contests. But after 6 months, the mirror will tell a very different story.
Common Recomp Mistakes
1. Eating Too Little
The biggest mistake. A 500+ calorie deficit kills muscle growth. If you're doing recomp, stay close to maintenance.
2. Not Eating Enough Protein
You need 2.0g/kg minimum. Most people undereat protein by 30-50g per day. Track it religiously.
3. Skipping the Weights
Cardio alone won't recomp your body. You need progressive resistance training to signal muscle growth.
4. Obsessing Over the Scale
Your weight might stay flat for weeks while your body is transforming underneath. Trust the process, trust the mirror, trust your lifts.
5. Not Sleeping Enough
Sleep is when muscle repair and fat metabolism peak. 7-9 hours per night is not optional during a recomp. Growth hormone release, cortisol management, insulin sensitivity: it all happens during sleep.
6. Being Impatient
Recomp is a marathon, not a sprint. Give it 3-6 months before judging results.
Recomp vs. Cut: When to Switch
If you've been recomping for 6+ months and progress has stalled, it might be time to commit to a dedicated phase:
Switch to a cut if:
- Body fat is still above 20% (men) or 30% (women)
- You want faster visible results
- You have a deadline (vacation, event)
Switch to a lean bulk if:
- You're lean enough (under 15% men, 23% women)
- Strength gains have stalled
- You want to maximize muscle growth
Stay on recomp if:
- You're still making progress (strength going up, measurements changing)
- You're in the first year of training
- You prefer a balanced, sustainable approach
The Bottom Line
Body recomposition is not a myth. It's a legitimate strategy backed by research, especially if you're a beginner, returning lifter, or carrying extra body fat. The formula is straightforward:
- Eat at or near maintenance (slight deficit is fine)
- Hit 2.0-2.4g/kg protein daily, no excuses
- Train hard with progressive overload, 3-5x per week
- Keep cardio moderate and prioritize recovery
- Track body composition, not just scale weight
- Be patient for 3-6 months minimum
The best part? You don't have to go through uncomfortable bulking phases or miserable crash diets. Just steady, consistent progress.
Want to make recomp easier? GOATED tracks both your nutrition and training in one place. Tell it what you ate and what you lifted in plain language, and it handles the rest. Track your macros, monitor progressive overload, and watch your body composition change over time.
Related Articles
- How Much Protein Do You Need to Build Muscle?
- Calorie Deficit for Weight Loss: How to Do It Right
- How to Calculate Your TDEE
- Complete Guide to Macro Tracking
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