If you think you need to bulk and cut to reach your fitness goals, consider a more efficient method: body recomposition.
Body recomposition (or “recomp”) is the process of building muscle while losing fat. Unlike the bulk-and-cut method that tackles each goal in separate phases, recomp does both at once. “It’s about changing your body’s shape and composition—not just your weight,” says Maura Donovan, MS, RD, a sports nutrition specialist.
This method is especially effective for beginners, whose bodies respond quickly to resistance training. But experienced gym-goers can still benefit with consistent effort and smart nutrition.
Can You Build Muscle and Lose Fat Simultaneously?
Yes—but it takes strategy and patience, especially if you’re already fit. Traditionally, muscle gain requires a calorie surplus, and fat loss requires a deficit. Recomping hovers near maintenance calories, with a protein-rich diet and strength training to make both happen together.
What You Need to Recomp Successfully
Eat the Right Amount of Calories
You need enough calories to fuel workouts and recovery—but not so much that you gain fat. Use a calculator like the NIH Body Weight Planner or MyFitnessPal to find your target intake. As muscle is metabolically active, your calorie needs will rise as you gain lean mass.
Prioritize Protein
Protein is key for repairing and building muscle. Aim for 0.8–1.0 grams per pound of bodyweight. It keeps you full and supports recovery. For a 150-pound person, that’s 120–150 grams daily.
Distribute Protein Intake
Spread protein throughout the day: aim for 20–30 grams at each meal and 10–15 grams per snack. Use supplements if needed to hit your target.
Strength Train Regularly
Train all major muscle groups at least twice a week, using both bodyweight and weighted compound movements. Follow the progressive overload principle: increase resistance over time to stimulate growth.
Common Body Recomp Mistakes
Skipping Recovery: Quality sleep and stress management are essential. Hormones like testosterone and growth hormone, released during rest, support muscle growth and fat loss.
Expecting Fast Results: Body recomp is a slow process. Cutting calories too aggressively can sabotage results by slowing metabolism and reducing workout performance.
Not Staying Hydrated: Dehydration can hinder hunger regulation, digestion, and recovery. Aim for 11.5–15.5 cups of water daily, more if you’re active or in a hot climate.
How to Measure Progress
The scale isn’t everything. Since muscle is denser than fat, you may look leaner and feel stronger while maintaining or even gaining weight. Better metrics include:
- Changes in how clothes fit
- Energy levels and strength gains
- Measurements like waist and hip circumference
- Tools like body composition scans or calipers
“Stay consistent, track the right data, and results will come,” says Donovan.
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