Body recomposition (‘recomp’) aims to simultaneously reduce body fat and increase muscle mass. It’s most achievable for three groups: beginners (rapid initial muscle gains), people returning to training after a break, and those who are overweight with significant fat reserves. For advanced, lean athletes, it’s very difficult — dedicated bulking (calorie surplus) and cutting (calorie deficit) phases are more effective. Recomposition requires adequate protein (1.6-2.2g/kg), resistance training and a slight calorie deficit or maintenance.
Key points
- Lose fat and gain muscle simultaneously
- Easiest for beginners, returners and overweight individuals
- Requires protein 1.6-2.2g/kg and resistance training
- Advanced athletes do better with dedicated bulk/cut cycles