Question 1

What is body recomposition?

Accepted Answer

Body recomposition (body recomp) is the process of simultaneously losing body fat while building or maintaining lean muscle mass. Unlike traditional bulking or cutting cycles, body recomposition aims to change your body composition without significant weight changes, resulting in a leaner, more muscular physique.

Question 2

How do you calculate body recomposition macros?

Accepted Answer

To calculate body recomp macros: 1) Calculate your Total Daily Energy Expenditure (TDEE) using your BMR and activity level. 2) Set a small caloric deficit (200-300 calories) or maintenance. 3) Set protein at 1.6-2.2g per kg of body weight. 4) Set fats at 25-30% of total calories. 5) Fill remaining calories with carbohydrates. This ensures adequate protein for muscle building while creating a slight deficit for fat loss.

Question 3

Is body recomposition possible?

Accepted Answer

Yes, body recomposition is possible, especially for: beginners to resistance training, people returning after a break, those with higher body fat percentages, and anyone not at their genetic muscle-building potential. However, it's slower than traditional bulking/cutting cycles and requires consistent training, proper nutrition, and patience. Advanced lifters may find it more challenging.

Question 4

How long does body recomposition take?

Accepted Answer

Body recomposition typically takes 3-6 months to see noticeable results, with significant transformations requiring 6-12 months or more. The timeline depends on starting body composition, training consistency, nutrition adherence, sleep quality, and genetic factors. Progress is slower than pure cutting or bulking but results in sustainable changes.

Question 5

What is the best macro split for body recomposition?

Accepted Answer

The optimal macro split for body recomposition is typically: Protein: 30-40% (1.6-2.2g per kg body weight), Carbs: 35-45%, Fats: 20-30%. High protein is essential for muscle building and satiety. Carbs fuel intense training sessions, and adequate fats support hormone production. The exact split can be adjusted based on personal preference and training volume.

Question 6

Should I eat at maintenance or deficit for body recomposition?

Accepted Answer

For body recomposition, eat at maintenance calories or a small deficit (200-300 calories below TDEE). A moderate deficit allows fat loss while adequate protein and training stimulus promote muscle building. Eating at maintenance works well for beginners and those with higher body fat. Avoid large deficits as they impair muscle building.

Question 7

How much protein do I need for body recomposition?

Accepted Answer

For body recomposition, aim for 1.6-2.2g of protein per kilogram of body weight (0.7-1g per pound). This high protein intake supports muscle protein synthesis, preserves lean mass during fat loss, and increases satiety. Distribute protein across 3-5 meals for optimal muscle building. Quality protein sources include lean meats, fish, eggs, dairy, and legumes.

Question 8

What's the difference between body recomposition and cutting?

Accepted Answer

Body recomposition aims to lose fat while building muscle simultaneously, typically at maintenance or small deficit calories. Cutting focuses purely on fat loss with a larger caloric deficit (500+ calories), accepting some muscle loss. Recomp is slower but maintains or builds muscle. Cutting is faster for fat loss but risks more muscle loss. Choose based on your goals and timeline.

Question 9

Can you build muscle and lose fat at the same time?

Accepted Answer

Yes, building muscle while losing fat (body recomposition) is possible, especially for: training beginners (newbie gains), people with higher body fat (15%+ for men, 25%+ for women), those returning after a break, and individuals using optimal training and nutrition. The process requires adequate protein, progressive overload training, small caloric deficit or maintenance, and patience.

Question 10

What exercises are best for body recomposition?

Accepted Answer

The best exercises for body recomposition are compound movements: Squats, Deadlifts, Bench Press, Overhead Press, Rows, and Pull-ups. These exercises build the most muscle mass and burn the most calories. Follow a structured program with progressive overload (gradually increasing weight/reps). Train 3-5 times per week with adequate recovery. Add minimal cardio (2-3 sessions) to support fat loss without interfering with recovery.

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