The fitness industry tells you it's impossible.
"You can't build muscle and lose fat at the same time. You need to bulk or cut. Pick one."
This is wrong.
Body recomposition—simultaneously building muscle and losing fat—is not only possible, it's the optimal approach for most people.
Especially untrained or detrained individuals, people returning from a layoff, and anyone carrying excess body fat.
Let me show you how to do it.
Why the "Bulk or Cut" Advice Is Outdated
The traditional approach:
Bulk phase: Eat in a large surplus (500-1,000+ calories), gain weight rapidly, build muscle (and lots of fat)
Cut phase: Eat in a large deficit (500-1,000+ calories), lose weight rapidly, preserve muscle (and lose some anyway)
Problems with this approach:
You spend months being unnecessarily fat
During bulking, you gain fat faster than muscle. You look and feel worse.You lose muscle during aggressive cuts
Large deficits are catabolic. You lose hard-earned muscle.The cycle is psychologically exhausting
Constantly swinging between "I'm too fat" and "I'm too small."It's inefficient
You could have made steady progress in both directions instead of ping-ponging.
Body recomposition is a better approach for most people.
Who Can Build Muscle and Lose Fat Simultaneously?
This works best for:
Beginners (0-2 years of training)
Your body responds aggressively to training stimulus. Newbie gains are real.Detrained individuals (returning after 6+ months off)
Muscle memory allows rapid regain while in a deficit.People with excess body fat (20%+ body fat for men)
You have enough stored energy to fuel muscle growth even in a calorie deficit.Enhanced individuals (on PEDs)
Pharmacological support allows recomp regardless of training status.
This is harder for:
Advanced lifters (<12% body fat, 5+ years of training)
At this level, you're better off with small bulk/cut cycles.
But if you're reading this and you're not an advanced, lean lifter, body recomposition should be your default approach.
The Science Behind Body Recomposition
The fundamental principle:
You can be in a calorie deficit (losing fat) while providing sufficient protein and training stimulus to build muscle.
How this works:
Your body uses stored fat for energy while using dietary protein and training stimulus to build muscle.
Fat loss: Calorie deficit mobilizes stored fat for energy
Muscle gain: Protein + progressive overload stimulates muscle protein synthesis
These processes are independent.
A 2020 study published in the American Journal of Clinical Nutrition tracked untrained individuals in a moderate calorie deficit (300-500 calories) with high protein intake (1g/lb) and resistance training.
Results over 8 weeks:
Average fat loss: 10 lbs
Average muscle gain: 4 lbs
Net weight loss: 6 lbs
Body composition improved dramatically
This is body recomposition.
The scale barely moved, but they looked completely different.
The Body Recomposition Protocol
Here's how to do it:
Component #1: Moderate Calorie Deficit
Not aggressive. Not tiny. Moderate.
Target: 300-500 calorie deficit below maintenance
Why this range:
Too aggressive (800-1,000 deficit):
Excessive muscle loss
Hormonal disruption
Unsustainable
Too conservative (100-200 deficit):
Fat loss too slow
Easy to accidentally exceed and make no progress
Just right (300-500 deficit):
Steady fat loss (0.5-1 lb/week)
Minimal muscle loss (or even muscle gain)
Sustainable for 12-16+ weeks
How to find your deficit:
Step 1: Track current intake for 7 days (everything you eat)
Step 2: Average daily calories = your maintenance
Step 3: Subtract 300-500 calories = your target
Example:
Maintenance: 2,800 calories
Target: 2,300-2,500 calories
Component #2: High Protein Intake
This is non-negotiable for body recomposition.
Target: 1.0g per pound of bodyweight
Why higher than normal:
During a deficit, protein requirements increase to:
Preserve muscle mass
Maximize muscle protein synthesis despite lower energy availability
Increase satiety (keeps you full on fewer calories)
Example:
200 lb man = 200g protein per day
How to hit it:
Breakfast: 40-50g (eggs, Greek yogurt, protein shake)
Lunch: 50-60g (chicken, fish, lean beef)
Dinner: 50-60g (same)
Snacks: 20-40g (protein shake, jerky, cottage cheese)
Protein is the most important variable for body recomposition. Get this right or nothing else matters.
Component #3: Progressive Overload in the Gym
You must get stronger over time.
Body recomposition requires building muscle, and building muscle requires progressive overload (covered in Issue #6).
Training protocol:
Frequency: 3-4 days per week
Focus: Compound movements (squat, deadlift, bench, row, overhead press)
Rep range: 5-8 reps for main lifts, 8-12 for accessories
Progression: Add 2.5-5 lbs every 1-2 weeks
Why strength training over cardio:
Cardio burns calories but doesn't build muscle.
Strength training builds muscle AND burns calories (both during and after training via increased metabolic rate).
For body recomposition, strength training is 10x more important than cardio.
Component #4: Strategic Cardio (Optional but Helpful)
Cardio isn't required for recomp, but it can accelerate fat loss.
Best approach:
Low-Intensity Steady State (LISS):
20-30 minutes, 2-3x per week
Walking, cycling, swimming
Done on non-lifting days or after lifting
Why LISS over HIIT:
HIIT adds significant fatigue and interferes with strength training recovery.
LISS burns calories with minimal fatigue.
Don't overdo cardio. More isn't better. It becomes counterproductive by:
Interfering with recovery
Increasing appetite
Elevating cortisol
2-3 sessions per week, 20-30 minutes each. That's enough.
Component #5: Sleep 8 Hours Non-Negotiable
Body recomposition is metabolically demanding. You're asking your body to do two things at once: burn fat and build muscle.
This requires optimal recovery.
During sleep:
Growth hormone peaks (muscle building)
Testosterone normalizes (muscle building + fat loss)
Cortisol drops (prevents muscle breakdown)
Muscle protein synthesis continues
If you're sleeping 6 hours, you're sabotaging both fat loss and muscle gain.
8 hours. Non-negotiable.
Component #6: Patience and Consistency
Body recomposition is slower than aggressive cutting or bulking.
Typical progress:
Fat loss: 0.5-1 lb per week
Muscle gain: 0.25-0.5 lb per week
Net scale weight: Barely changes or drops slowly
Visual changes: Dramatic over 12-16 weeks
This is why most people fail at recomp—they expect the scale to drop rapidly.
The scale is a liar during body recomposition.
You're losing fat and gaining muscle. These offset each other on the scale.
Better metrics:
Progress photos (every 2 weeks)
Strength progression (are your lifts going up?)
Measurements (waist, chest, arms)
How your clothes fit
If your waist is shrinking, your lifts are increasing, and you look better in photos—you're succeeding.
Ignore the scale.
The Complete Protocol
Nutrition:
Calories: Maintenance minus 300-500
Protein: 1.0g per lb bodyweight
Fats: 0.3-0.4g per lb bodyweight (for hormone production)
Carbs: Fill remaining calories (prioritize around training)
Example for 200 lb man:
Maintenance: 2,800 calories
Target: 2,400 calories
Protein: 200g (800 calories)
Fats: 70g (630 calories)
Carbs: 240g (970 calories)
Training:
Strength training: 3-4 days per week, 40-45 minutes
Progressive overload: Add weight every 1-2 weeks
Compound focus: Squat, deadlift, bench, row, overhead press
Rep ranges: 5-8 for main lifts, 8-12 for accessories
Cardio (optional):
LISS: 2-3 days per week, 20-30 minutes
Type: Walking, cycling, swimming
Timing: Non-lifting days or post-workout
Recovery:
Sleep: 8 hours per night, consistent schedule
Stress management: 10 minutes breathing practice daily
Rest days: 2-3 per week (light activity okay)
Duration:
Minimum: 12 weeks
Optimal: 16-20 weeks
Reassess: Every 4 weeks (adjust calories if progress stalls)
What to Expect
Weeks 1-4:
Weight may not change much
Strength increases (newbie gains or muscle memory)
Visual changes are subtle
Trust the process
Weeks 5-8:
Weight drops slightly (1-3 lbs)
Strength continues to increase
Visual changes become noticeable
Clothes fit better
Weeks 9-12:
Weight drops 2-5 lbs total from start
Strength significantly higher than baseline
Visual transformation obvious
Body composition dramatically different
Weeks 13-16:
Continued steady progress
May need to adjust calories down 100-200 (metabolic adaptation)
Strength gains slow but still progressing
Lean, muscular physique emerging
Common Mistakes That Kill Recomp Progress
Mistake #1: Deficit Too Aggressive
The trap: "If 500 calories works, 1,000 must be better!"
The reality: Large deficits are too catabolic. You'll lose muscle faster than you build it.
The fix: Stick to 300-500 calorie deficit. Be patient.
Mistake #2: Not Enough Protein
The trap: "I'm eating healthy, that should be enough protein."
The reality: "Healthy" doesn't mean high protein. Most "healthy" meals are carb and fat dominant.
The fix: Track protein specifically. Hit 1.0g per lb bodyweight daily.
Mistake #3: Not Training Hard Enough
The trap: "I'm in a deficit, so I should go easy in the gym."
The reality: If you don't provide a strong stimulus, your body has no reason to build muscle during a deficit.
The fix: Train with the same intensity as you would in a surplus. Lift heavy, progress consistently.
Mistake #4: Too Much Cardio
The trap: "More cardio = faster fat loss!"
The reality: Excessive cardio interferes with recovery, increases cortisol, and can impair muscle growth.
The fix: 2-3 sessions of 20-30 minute LISS. That's it. Prioritize strength training.
Mistake #5: Judging Progress by Scale Weight
The trap: "The scale hasn't moved in 2 weeks. This isn't working."
The reality: You're building muscle and losing fat simultaneously. The scale doesn't reflect body composition changes.
The fix: Use photos, measurements, strength progression, and how clothes fit. Ignore the scale or use it as one data point among many.
Mistake #6: Quitting Too Soon
The trap: "I've been doing this for 4 weeks and don't see much change."
The reality: Body recomposition is slow. Meaningful visual changes take 8-12 weeks minimum.
The fix: Commit to 16 weeks. Review progress every 4 weeks. Stay consistent.
When to Stop Recomping
Body recomposition works until it doesn't.
Signs it's time to switch approaches:
You've reached 10-12% body fat
At this leanness, recomp becomes extremely difficult. Consider a small surplus to build muscle or maintain.Strength gains have completely stalled for 4+ weeks
If you're not getting stronger despite good effort, you may need more calories.You've been recomping for 20+ weeks
Diminishing returns set in. Take a diet break (eat at maintenance for 2-4 weeks), then decide: bulk or cut.You have specific physique goals requiring more aggressive approaches
Competing in bodybuilding? Need to get very lean? Traditional cut might be better.
But for 90% of people reading this, body recomposition should be your default for 12-20 weeks minimum.
The Bottom Line
You don't need to choose between building muscle and losing fat.
You can do both if you:
Create a moderate calorie deficit (300-500 cal)
Eat high protein (1.0g per lb bodyweight)
Train with progressive overload (get stronger over time)
Sleep 8 hours consistently
Be patient for 12-16 weeks
Body recomposition is slower than aggressive cutting or bulking.
But it's more sustainable, more enjoyable, and more effective for the average person who just wants to look good, feel good, and perform well.
No bulking phase where you feel fat and uncomfortable.
No cutting phase where you feel weak and miserable.
Just steady, consistent progress in both directions.
This is the approach I use with 90% of the professionals I work with.
Because it works. And it doesn't require extreme sacrifice.
Action step for this week:
Calculate your body recomposition targets:
Step 1: Track your current calorie intake for 3 days
Step 2: Average it = your maintenance
Step 3: Subtract 400 calories = your target
Step 4: Multiply bodyweight by 1.0 = your protein target
Write them down:
Target calories: ________
Target protein: ________
Start tomorrow. Track for 7 days. See how you feel.
Hit reply and tell me: Are you currently trying to bulk, cut, or recomp? And why?
— Josh
P.S. If you've been stuck in the bulk/cut cycle for years and you're tired of it, try body recomposition for 16 weeks. You'll wish you'd done this from the beginning.
P.P.S. Know someone who's afraid to eat in a deficit because they think they'll lose all their muscle? Send them this. They can subscribe here.
