Body Recomposition

The traditional bodybuilding idea is that to grow you need a caloric surplus (bulk) and to lean out you need a deficit (cut). Body recomposition challenges this approach: you can improve your muscle-to-fat ratio without extreme phases. The number on the scale might stay the same, but the mirror and the measurements tell a different story.

Does it really work? Yes, but not for everyone in the same way. The people who respond best to recomposition are: training beginners (the so-called 'newbie gains'), people with high body fat percentages, those returning after a long break and those using anabolic steroids. For an intermediate or advanced athlete with already low body fat, recomposition is possible but extremely slow.

The pillars of recomposition are three. High-intensity resistance training with progressive volume, to give the body a reason to build muscle. High protein intake (1.6-2.2 g/kg per day), to provide the building blocks of protein synthesis. A caloric balance around maintenance or in a slight deficit, to allow fat loss without compromising muscle growth.

The key point: don't measure progress with the scale. Weight might not change, drop slightly or even rise a bit. Use the mirror, monthly photos, body measurements and your gym PRs to evaluate whether recomposition is working. If the waist goes down and the weights go up, you're heading in the right direction.