Body recomposition is the elusive “holy grail” goal: losing fat and gaining muscle simultaneously. Though challenging, it’s very achievable under the right conditions. This guide will teach you when it works, how to do it smartly, and how LeanFFMI’s tools can help.
What Is Body Recomposition?
Recomposition means reducing fat mass while increasing or preserving lean body mass. Unlike traditional bulking or cutting, it’s a hybrid approach where the scale may not move much—but your body changes shape, strength improves, and body fat declines.
When Is Recomposition Possible?
Recomposition works best under certain conditions:
- New lifters or returning after a layoff — highest potential for “newbie gains”
- Higher body fat percentage individuals — the more fat you carry, the more energy reserve to support muscle gain
- Smart management of nutrition and training — you must be precise and consistent
- Good recovery — sleep, stress, and rest days matter a lot
If you’re lean and experienced, recomposition is much harder—you’ll get better results from focused bulk or cut phases.
How to Program Recomposition
1. Nutrition Strategy
- Small caloric deficit or maintenance (−10% to +5%)
- High protein intake: 1.6–2.4 g/kg body weight (or even per kg of lean body mass)
- Use the Macro Calculator and TDEE Calculator to set your targets
- Eat nutrient-dense foods: lean protein, fibrous carbs, healthy fats, micronutrients
2. Training Strategy
- Strength + hypertrophy hybrid: use both lower-rep power sets and moderate-rep volume
- Hit each muscle group 2×/week or more
- Use progressive overload (increase weight, reps, or sets over time)
- Include full-body or upper/lower splits for frequency
- Focus on fundamental lifts: squats, presses, deadlifts, rows, pulls, and accessory lifts
3. Prioritize Recovery
- Sleep 7–9 hours nightly
- Manage stress and cortisol
- Take deloads or light weeks every 4–8 weeks
- Mobility, stretching, and active recovery help maintain performance
Recomposition vs Bulk vs Cut: When to Choose What
- Recomposition: ideal when you have moderate fat and are in early years of training
- Bulk (lean bulk): ideal when you’re lean (<15% body fat for men, <25% for women) and want to build more
- Cut: ideal when fat levels are high and weight loss is your priority
Check out our comparisons: Bulking vs Cutting.
Mistakes That Sabotage Recomposition
- Eating too large a deficit — you’ll lose muscle instead
- Ignoring strength training — muscle must be stimulated to grow
- Overdoing cardio — may hamper recovery and strength progress
- Chasing perfection in macro timing — focus on consistency first
- Skipping recovery — sleep and deloads are vital
Tracking Progress for Recomposition
- Use body fat measurements (calipers, DEXA, etc.) consistently
- Monitor strength: if lifts maintain or improve, you’re likely preserving/gaining muscle
- Track physique changes via photos and tape
- Use LeanFFMI’s Progress Photos Guide and Measurement Guide
Sample Recomposition Protocol
- Set calories at maintenance or slight deficit
- Protein at 2.0 g/kg
- Training split: upper/lower × 4 days, hitting compounds + accessory work
- Progressive overload weekly
- Deload every 6 weeks
- Reassess every 8–12 weeks, adjust calories or volume
Final Thought
Body recomposition is not magic—it’s methodical. With smart diet, structured training, and strong recovery habits, many people can achieve both fat loss and muscle gain concurrently. Use LeanFFMI’s calculators, programs, and tracking tools to guide your journey.