Body Recomposition: Complete Guide
Based on comprehensive research including peer-reviewed studies from NSCA, PMC, and evidence-based fitness resources. Status: Research Complete
What Is Body Recomposition?
Definition: Simultaneously losing fat while maintaining or gaining muscle, often with little change in total body weight.
Key Research Finding: Despite previous beliefs, body recomposition IS scientifically possible. Multiple peer-reviewed studies show it can occur even in resistance-trained subjects (NSCA Strength & Conditioning Journal).
Who Can Achieve Body Recomposition?
| Category | Success Likelihood | Notes |
|---|---|---|
| Beginners | Excellent | "Newbie gains" - highly responsive to new stimuli |
| Detrained | Excellent | Returning after 2+ months off |
| Higher body fat (>15% M, >25% F) | Very Good | Stored fat can fuel muscle growth |
| Intermediate lifters | Moderate | Slower, requires precision |
| Advanced/Lean | Difficult | Better to cycle bulk/cut phases |
Research Finding: For people who are very well-trained, near their genetic limit for muscularity, or carrying very low amounts of body-fat, successful body recomposition is far less likely.
Timeline: How Long Does It Take?
| Milestone | Timeframe |
|---|---|
| Strength improvements | 6-8 weeks |
| Noticeable changes | 8-12 weeks |
| Significant transformation | 12-24 weeks |
| Full recomposition cycle | 16-24 weeks |
Key Finding: Most programs are designed for 8-16 weeks, with 12 weeks being the most common research duration.
Caloric Approach: The Science
The Deficit/Surplus Continuum
| Approach | Fat Loss | Muscle Gain | Best For |
|---|---|---|---|
| Deficit >500 cal | Maximum | Minimal/Negative | Pure cut only |
| Deficit 200-500 cal | Good | Modest | Recomp (higher BF%) |
| Maintenance +/-100 cal | Moderate | Moderate | True recomp |
| Surplus 100-300 cal | Minimal | Good | Lean bulk |
| Surplus >500 cal | None | Maximum | Bulk (will gain fat) |
Critical Research Findings
- Deficits >500 cal halt muscle growth - Research shows muscle growth comes to a halt and even begins to decrease when deficit exceeds 500 calories
- The "metabolic cost" of building muscle is only ~9-27 cal/day (3-4.6 kcal per gram of muscle)
- You don't need a large surplus to build muscle
Recommendation by Starting Point
| Starting Body Fat | Approach |
|---|---|
| Men >17%, Women >27% | Start with deficit phase |
| Men 12-17%, Women 20-27% | Maintenance (true recomp) |
| Men <12%, Women <20% | Slight surplus, then cut |
Sources: Stronger by Science, MacroFactor, Built With Science
Workout Session Design for Body Recomposition
Complete Session Structure
WARMUP (5-10 min)
|- Dynamic stretches (arm circles, leg swings)
|- 2-3 warm-up sets at 50% working weight
|- Gradually increase to working weight
|- Purpose: Prepare CNS, prevent injury, prime muscles
MAIN LIFTS - Compounds (20-30 min)
|- Exercises: Squat, Bench, Deadlift, Rows, OHP
|- Sets: 3-4 working sets
|- Reps: 6-10 (strength-hypertrophy blend)
|- Rest: 2-5 minutes (full recovery for compounds)
|- RPE: 7-8 (2-3 RIR)
|- Purpose: Primary muscle stimulus, maximum strength expression
ACCESSORY COMPOUNDS (15-20 min)
|- Exercises: Lunges, Dips, Pull-ups, RDL, Hip Thrust
|- Sets: 3 sets
|- Reps: 8-12
|- Rest: 90-120 seconds
|- Purpose: Additional volume, secondary muscle groups
ISOLATION WORK (10-15 min)
|- Exercises: Curls, Extensions, Raises, Flyes
|- Sets: 2-3 sets
|- Reps: 10-15
|- Rest: 60-90 seconds
|- Purpose: Target specific muscles, pump, correct imbalances
CARDIO FINISHER (Optional, 7-15 min)
|- Option A: Tabata (20s work / 10s rest x 7 min)
|- Option B: LISS 10-15 min
|- Purpose: Additional calorie burn without compromising recovery
COOLDOWN (5 min)
|- Static stretching (hold 30 sec each)
|- Purpose: Recovery, flexibility, reduce soreness
Why This Structure Works for Recomp
| Element | Rationale |
|---|---|
| Compounds first | Maximum energy for movements that burn most calories and build most muscle |
| Moderate intensity (65-80% 1RM) | Sweet spot for simultaneous hypertrophy + strength |
| Sufficient rest (2-5 min compounds) | Full ATP recovery, maintains performance across sets |
| High metabolic demand | Compounds increase post-exercise calorie burn (EPOC) |
| Volume distributed | Hitting each muscle 2x/week aligns with 36-48hr MPS windows |
Exercise Volume Distribution
| Exercise Type | % of Session Volume | Why |
|---|---|---|
| Compound Lifts | 60% | Highest metabolic demand, most muscle activation |
| Accessory Compounds | 25% | Additional volume, movement variety |
| Isolation Work | 15% | Target lagging muscles, correct imbalances |
Training Split Comparison for Body Recomp
| Split | Days/Week | Frequency/Muscle | Best For | Research Support |
|---|---|---|---|---|
| Upper/Lower | 4 | 2x/week | Most researched for recomp | Strong |
| PPL | 6 | 2x/week | Intermediate+, high volume | Strong |
| Full Body | 3-4 | 2-3x/week | Beginners, time-efficient | Strong |
| PPLUL | 5 | 2-3x/week | Best of both approaches | Moderate |
| Bro Split | 5-6 | 1x/week | Not optimal | Weak (low frequency) |
2024 Research Finding: Full-body routines may have a slight edge for fat loss due to lower muscle soreness allowing higher NEAT (daily activity).
Most Recommended: 4-day Upper/Lower split with 2x weekly frequency per muscle group.
Sample Upper/Lower Split
MONDAY: Upper A (Push Focus)
|- Bench Press: 4x6-8
|- Overhead Press: 3x8-10
|- Barbell Row: 3x8-10
|- Incline DB Press: 3x10-12
|- Face Pulls: 3x12-15
|- Tricep Pushdowns: 2x12-15
TUESDAY: Lower A (Quad Focus)
|- Back Squat: 4x6-8
|- Romanian Deadlift: 3x8-10
|- Leg Press: 3x10-12
|- Walking Lunges: 3x10 each
|- Leg Curls: 3x12-15
|- Calf Raises: 3x15-20
THURSDAY: Upper B (Pull Focus)
|- Weighted Pull-ups: 4x6-8
|- DB Bench Press: 3x8-10
|- Cable Rows: 3x10-12
|- Lateral Raises: 3x12-15
|- Bicep Curls: 2x12-15
|- Rear Delt Flyes: 2x15-20
SATURDAY: Lower B (Hip Focus)
|- Deadlift: 4x5-6
|- Front Squat: 3x8-10
|- Hip Thrust: 3x10-12
|- Bulgarian Split Squat: 3x10 each
|- Leg Extensions: 3x12-15
|- Seated Calf Raises: 3x15-20
Cardio for Body Recomposition
HIIT vs LISS Research Comparison
| Type | Fat Loss | Muscle Preservation | Time Required | Recovery Cost |
|---|---|---|---|---|
| HIIT | Equal to LISS | Better | Less | Higher |
| LISS | Equal to HIIT | Lower | More | Lower |
| Combined | Optimal | Good | Moderate | Moderate |
Key Research Finding: EPOC (afterburn effect) from HIIT is often exaggerated. The actual difference is modest. Don't sacrifice lifting recovery for excessive cardio.
Recommended Cardio Protocol
| Type | Frequency | Duration | Timing |
|---|---|---|---|
| LISS (Zone 2) | 2-3x/week | 20-40 min | Post-workout or off days |
| HIIT | 1-2x/week | 15-20 min | Separate from lifting (ideally) |
| NEAT (steps) | Daily | 8,000-10,000 steps | Throughout day |
Why This Works:
- LISS provides volume of calorie burn without taxing recovery
- HIIT preserves muscle better than LISS
- NEAT accounts for significant portion of daily calorie expenditure
- Total cardio stays moderate - resistance training remains priority
Exercise Selection for Body Recomp
Priority Order
1. Big Compound Lifts (60% of volume)
- Exercises: Squats, Deadlifts, Bench Press, Rows, OHP
- Why: Highest metabolic demand, most muscle activation, best strength stimulus
2. Accessory Compounds (25% of volume)
- Exercises: Lunges, Dips, Pull-ups, Hip Thrusts, RDL
- Why: Additional volume, movement variety, target secondary muscles
3. Isolation Work (15% of volume)
- Exercises: Curls, Extensions, Raises, Flyes
- Why: Target lagging muscles, correct imbalances, achieve pump
Best Exercises by Category
COMPOUND MOVEMENTS (Primary)
|- Push
| |- Bench Press (Barbell, Dumbbell, Incline, Decline)
| |- Overhead Press (Barbell, Dumbbell, Arnold)
| |- Dips (weighted when possible)
|- Pull
| |- Rows (Barbell, Dumbbell, Cable, Machine)
| |- Pull-ups/Lat Pulldowns
| |- Deadlifts (Conventional, Romanian, Sumo)
|- Legs
|- Squats (Back, Front, Goblet, Hack)
|- Leg Press
|- Lunges (Walking, Reverse, Bulgarian Split)
|- Hip Thrust
ISOLATION MOVEMENTS (Secondary)
|- Chest: Flyes, Cable Crossovers
|- Back: Pullovers, Face Pulls, Straight-Arm Pulldowns
|- Shoulders: Lateral Raises, Rear Delt Flyes, Front Raises
|- Arms: Bicep Curls, Tricep Extensions, Pushdowns, Skull Crushers
|- Legs: Leg Curls, Leg Extensions, Calf Raises
|- Core: Planks, Cable Crunches, Hanging Leg Raises
CARDIO OPTIONS (For Body Recomp)
|- LISS: Walking, Cycling, Elliptical, Stairmaster (20-40 min)
|- HIIT: Sprints, Bike intervals, Rowing intervals (15-20 min)
|- Active Recovery: Light walking, Mobility work, Yoga
Research Finding on Exercise Selection
When volume is equated, compound-only programs produce equal arm hypertrophy to programs with isolation exercises. Compounds alone can be sufficient, but isolation exercises help target specific areas.
Periodization for Body Recomposition
16-Week Recomp Mesocycle Structure
PHASE 1: Foundation (Weeks 1-4)
|- Calories: Maintenance
|- Training: Moderate volume (10-12 sets/muscle/week)
|- Intensity: RPE 6-7
|- Cardio: 2x LISS (30 min)
|- Goal: Build work capacity, establish baseline, learn movements
|- Deload: Week 4 (reduce volume 40-50%)
PHASE 2: Accumulation (Weeks 5-8)
|- Calories: Slight deficit (-200 to -300 cal)
|- Training: Higher volume (14-16 sets/muscle/week)
|- Intensity: RPE 7-8
|- Cardio: 2x LISS + 1x HIIT
|- Goal: Maximize muscle stimulus, initiate fat loss
|- Deload: Week 8 (reduce volume 40-50%)
PHASE 3: Intensification (Weeks 9-12)
|- Calories: Moderate deficit (-300 to -500 cal)
|- Training: Moderate volume (12-14 sets/muscle/week)
|- Intensity: RPE 8-9
|- Cardio: 2x LISS + 1x HIIT
|- Goal: Strength expression, accelerate fat loss, retain muscle
|- Deload: Week 12 (reduce volume 40-50%)
PHASE 4: Realization (Weeks 13-16)
|- Calories: Return to maintenance
|- Training: Reduced volume (10-12 sets/muscle/week)
|- Intensity: RPE 7-8
|- Cardio: 2x LISS
|- Goal: Lock in gains, assess progress, recover
|- Reassess body composition, plan next cycle
The See-Saw Principle
Think of fat loss and muscle gain as opposite ends of a see-saw:
Fat Loss <------------------------------> Muscle Gain
|
Balance
(Maintenance)
You can't maximize both simultaneously, but you can strategically alternate emphasis:
- Weeks 1-4: Balance (maintenance calories)
- Weeks 5-12: Tip toward fat loss (deficit)
- Weeks 13-16: Tip toward muscle retention (return to maintenance)
Nutrition Requirements for Body Recomp
Protein (Non-Negotiable)
| Status | Protein Intake | Notes |
|---|---|---|
| Minimum for muscle retention | 1.3 g/kg/day | Below this = muscle loss risk |
| Optimal for recomp | 1.6-2.2 g/kg/day | Standard recommendation |
| Research-backed optimal | 2.5 g/kg/day | Showed best results in studies |
Distribution: 4-5 meals with 30-40g protein each for optimal MPS
Other Macronutrients
| Macro | Guideline | Purpose |
|---|---|---|
| Carbohydrates | 2-4 g/kg | Fuel workouts, spare protein for muscle building |
| Fats | 0.5-1 g/kg (min 20% of calories) | Hormonal function, satiety, essential nutrients |
Supplementation (Optional but Helpful)
| Supplement | Evidence Level | Benefit |
|---|---|---|
| Creatine Monohydrate | Strong | +1-2 lbs lean mass, strength gains, well-researched |
| Caffeine | Strong | Performance enhancement, slight metabolic boost |
| Protein Powder | Moderate | Convenience for hitting protein targets |
| Omega-3s | Moderate | Recovery, inflammation |
Recovery Requirements
Sleep (Critical for Recomp)
| Factor | Target | Impact |
|---|---|---|
| Duration | 7-9 hours | Sleep group lost -1.8kg fat vs workout-only gained +0.8kg fat |
| Quality | Consistent schedule | Affects MPS, cortisol, hunger hormones |
| Deprivation | Avoid | Impairs protein synthesis, increases muscle breakdown |
Research Finding: In one study, participants with adequate sleep lost significantly more fat (-1.8 kg) while the sleep-restricted group actually gained fat (+0.8 kg), despite identical training.
Rest Days
- Minimum 2 rest days/week for 4-day program
- Active recovery (walking, mobility) on rest days
- Full rest if fatigue markers elevated
Signs You Need More Recovery
- Strength declining for 2+ sessions
- Motivation consistently low
- Sleep quality deteriorating
- Elevated resting heart rate
- Lingering soreness >48 hours
Body Recomp Key Takeaways
| # | Principle | Recommendation |
|---|---|---|
| 1 | Possibility | Body recomp IS scientifically possible, even for trained individuals |
| 2 | Timeline | Expect 12-24 weeks for meaningful transformation |
| 3 | Deficit | Keep it small (200-500 cal) to preserve muscle building capacity |
| 4 | Protein | Non-negotiable at 1.6-2.2+ g/kg daily |
| 5 | Training | Resistance training 3-4x/week, 2x frequency per muscle |
| 6 | Cardio | Combined HIIT + LISS, don't overdo it |
| 7 | Session | Compounds -> Accessories -> Isolation |
| 8 | Split | Upper/Lower 4-day most researched and recommended |
| 9 | Sleep | 7-9 hours - can make or break results |
| 10 | Patience | Slower than pure bulk or cut, but more sustainable |
Sources: Cleveland Clinic, Transparent Labs, Jeff Nippard, PMC
Related Documents
- 01-flow-and-ui.md - Planning flow and UI
- 02-ten-pillars.md - Science-based plan design
- 04-execution-modes.md - Training modes
Last Updated: 2025-12-08