Cutting and bulking · 1 min read · Updated
Body recomposition: lose fat and build muscle at once
New lifters and people coming back can lose fat and gain muscle at the same time. Here's who it works for and how to set it up.
A recomp means losing fat and building muscle at the same time. For some people, it really happens: the scale barely moves while the waist shrinks and the lifts climb.
Who it works best for
- Beginners in their first year of lifting
- People coming back after time off (muscle memory is real)
- People carrying more body fat
If you've lifted seriously for years, a recomp gets very slow; separate cut and bulk phases usually get you there faster.
How to set it up
- Eat around maintenance, or a small deficit of about 10%.
- High protein: toward 2 grams per kg.
- Lift 3 to 4 times a week with progressive overload.
- Sleep 7 to 9 hours.
Track the right things
Because the scale won't move much, judge a recomp by your lifts, your waist measurement and monthly photos.
Be patient
A recomp is the slow road. Changes that a cut or a bulk would show in a month can take two or three. If after about three months your lifts are stuck and your waist hasn't changed, pick a direction: a short cut if fat loss matters most to you, or a lean bulk if you want size.