Mastering Body Recomposition: Build Muscle and Lose Fat at the Same Time

Most people think they have to choose between bulking (eating in a calorie surplus to build muscle) or cutting (eating in a calorie deficit to shed fat).

But there’s a smarter approach called body recomposition that lets you do both at once. It’s more doable than you might think, but it requires a strategic balance of training and smart fueling.

The Science Behind Body Recomposition

Muscle and fat are regulated by different pathways in your body, which is why you can build muscle while losing fat — but the conditions have to be right:

• Muscle Growth (Hypertrophy): Requires resistance training and sufficient dietary protein to stimulate muscle protein synthesis (MPS) via the mTOR pathway¹.

• Fat Loss: Requires a calorie deficit to mobilize stored fat, primarily regulated by hormonal and metabolic responses to energy balance².

In traditional bulking, you eat in a calorie surplus to maximize muscle growth. 

In a cut, you create a calorie deficit to reduce body fat — but risk losing muscle if protein intake and resistance training aren’t sufficient³.

For body recomposition, we aim for a middle ground:

• Fueling enough to build and preserve muscle

• Maintaining a small calorie deficit so fat loss still occurs

Your 4-Step Body Recomposition Plan

1️⃣ Strength Train 3–4x/week with Big Compound Lifts. 

Choose multi-joint exercises like squats, deadlifts, bench presses, rows, and overhead presses. These movements engage multiple muscle groups, burn more calories, and trigger muscle growth. 

💡 Pro tip: If you’re new to lifting, working with a certified personal trainer for a few sessions can help you master form and avoid injury.

2️⃣ Eat Enough Protein

Aim for 1g per pound of goal body weight daily. Protein is the building block of muscle. Spread your intake across meals (at least 30g per meal) to maximize MPS¹. Great options: chicken, eggs, Greek yogurt, tofu, fish, lean beef, tempeh.

💡 Note: Collagen does not count as a complete protein due to its low leucine content.

3️⃣ Dial in Your Calories

For most people, a slight calorie deficit of about 200–300 calories below maintenance supports fat loss without compromising muscle gains, especially when paired with adequate protein and resistance training⁴.

💡 Caveat: Highly trained individuals can sometimes achieve recomposition in a slight calorie surplus — IF that surplus comes from protein and is combined with progressive resistance training. A study by Antonio et al. showed that consuming ~1.5g/lb (3.4 g/kg) of protein per day led to increased lean mass and decreased fat mass even in a calorie surplus⁵.

4️⃣ Add Short HIIT Finishers After 2 Workouts Per Week. 

A 5–10 minute high-intensity finisher (think kettlebell swings, burpees, box jumps, or sprints) boosts calorie burn without risking muscle loss like long-duration cardio can⁶.

Sample Weekly Body Recomp Training Schedule

Unsure how to train for body recomp? Here's an example:

• Monday: Lower Body Strength + 10 min HIIT finisher

• Tuesday: Upper Body Strength

• Wednesday: Active recovery (aim for 8,000-10,000 steps)

• Thursday: Lower Body Strength

• Friday: Upper Body Strength + 10 min HIIT finisher

References

1. Phillips SM, Van Loon LJ. Dietary protein for athletes: From requirements to optimum adaptation. J Sports Sci. 2011;29(sup1):S29–S38. https://doi.org/10.1080/02640414.2011.619204

   
   

2. Hall KD et al. Energy balance and its components: implications for body weight regulation. Am J Clin Nutr. 2012;95(4):989–994.

   
   

3. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010;24(10):2857–2872.

   
   

4. Longland TM et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016;103(3):738–746.

   
   

5. Antonio, Jose et al. “A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women--a follow-up investigation.” Journal of the International Society of Sports Nutrition vol. 12 39. 20 Oct. 2015, doi:10.1186/s12970-015-0100-0

   
   

6. Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305.

Ready to See These Results for Yourself?

If you’re tired of feeling like you’re spinning your wheels in the gym and want a customized plan that works, let’s talk. Book your complimentary consultation call here and I’ll help you create a training and nutrition strategy designed for your goals.