training
Body Recomposition
Simultaneously losing fat and gaining muscle — most achievable for beginners, returnees, and higher-body-fat individuals.
Body recomposition ("recomp") works best at 0–10% below maintenance calories with high protein (2.0–2.4 g/kg) and progressive resistance training. Advanced lean lifters typically cannot recomp efficiently and alternate cut and bulk phases instead. Recomp is slow by design — measure in quarters, not weeks.