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Frequently Asked Questions
Body recomposition (recomp) is the process of simultaneously losing body fat while gaining lean muscle mass. Unlike traditional cut/bulk cycles, recomp maintains a small calorie deficit or near-maintenance intake with high protein to support muscle protein synthesis while burning fat. It works best for beginners, overweight individuals, and those returning to training after a break.
Body recomposition requires 2.2-2.6 g of protein per kg of body weight — higher than standard recommendations. High protein serves three critical purposes during recomp: it maximizes muscle protein synthesis for growth, preserves existing muscle mass during the calorie deficit, and increases satiety to help maintain the slight deficit. Research by Helms et al. (2014) supports this range for lean mass retention.
Yes, but it is most effective for specific populations: beginners (within 1-2 years of starting), individuals with higher body fat percentages (above 15-20% for men, 25-30% for women), people returning after a training break (muscle memory), and those on performance-enhancing drugs. Advanced, lean trainees gain muscle very slowly and may benefit more from traditional cut/bulk cycles.
Body recomp is a slower process than dedicated cutting or bulking. Expect visible changes over 3-6 months, with measurable improvements in body composition by 8-12 weeks. The scale may not change much — track progress with measurements, progress photos, and strength gains rather than body weight alone.
Resistance training 3-5 days per week with progressive overload is essential. Focus on compound movements (squat, deadlift, bench, rows) with moderate volume (10-20 sets per muscle group per week). Keep cardio moderate — 2-3 sessions of 20-30 minutes. Excessive cardio can interfere with muscle recovery and growth during a recomp.
Body recomposition is ideal for beginners and those with higher body fat. Advanced lifters near their genetic ceiling may see faster results with traditional bulk/cut cycles, where they alternate between a calorie surplus for muscle gain and a deficit for fat loss.