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Body recomposition (or "recomp") is the process of losing body fat and building lean muscle at the same time. Instead of traditional bulk-and-cut cycles where you alternate between gaining weight and losing weight, recomp uses strategic calorie cycling to change your body composition while keeping your weight relatively stable.
The key principle is simple: eat more on the days you train hard (to fuel muscle growth and recovery) and eat less on the days you rest (to encourage fat burning). By cycling your calories and macros around your training, you give your body the nutrients it needs to build muscle when it's primed for growth while still creating an overall environment for fat loss.
The cornerstone of body recomposition is eating differently on training days versus rest days. Here's why each day is structured the way it is:
Body recomposition isn't for everyone, but it works exceptionally well for certain groups of people:
New lifters experience "newbie gains" - the ability to build muscle and lose fat rapidly because everything is a new stimulus. This is the ideal population for recomp.
If you used to train and are getting back into it, muscle memory allows you to regain lost muscle quickly while simultaneously shedding fat gained during the break.
Those carrying extra body fat but with a foundation of muscle can leverage their energy reserves for fat loss while their training stimulus drives muscle growth.
If you don't want to go through months of gaining weight followed by months of dieting, recomp offers a more moderate, sustainable approach to improving your physique.
Keep protein at 1g per lb of body weight every day - training and rest days alike. This is non-negotiable for recomp success.
Progressive overload is essential. Aim to add weight or reps to your lifts over time. Without a strong training stimulus, recomp won't work.
The scale may not move much during recomp. Track progress with photos, measurements, and strength gains rather than body weight alone.
Aim for 7-9 hours of quality sleep. Growth hormone peaks during deep sleep, which is critical for both muscle building and fat metabolism.
Body recomposition is the process of simultaneously losing body fat and building muscle. It uses calorie cycling - eating a surplus on training days and a deficit on rest days - to change your body composition without large swings in body weight.
You eat more calories on training days (10-20% above your TDEE) to fuel muscle growth and recovery, and fewer calories on rest days (10-20% below your TDEE) to encourage fat burning. This gives your body exactly what it needs depending on the day's demands.
Body recomp works best for beginners to intermediate lifters, people returning after a training break, those who are slightly overweight with some muscle base, and anyone who prefers a moderate approach over strict bulk/cut cycles.
Aim for 1 gram of protein per pound of body weight on both training and rest days. Protein stays consistently high to support muscle growth during surpluses and muscle preservation during deficits.
Carbohydrates fuel intense workouts, replenish glycogen stores, and spike insulin which helps deliver nutrients to muscles. On rest days, your body relies more on fat for energy, so carbs are reduced and fat intake is increased.
Most people notice visible changes in 8-12 weeks. Since your weight may stay the same while body composition changes, track progress with photos, measurements, and strength gains rather than relying on the scale.
BiteKit makes tracking your recomp meals effortless. Just say what you ate and AI logs your calories and macros instantly - perfect for hitting different targets on training and rest days.
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