The Science Behind Recomping: How to Lose Fat & Gain Muscle at the Same Time

Body recomposition—commonly referred to as "recompiling"—is the process of simultaneously losing fat and gaining muscle. Many believe these two goals are mutually exclusive, as traditional fitness advice suggests that you need to be in a caloric surplus to gain muscle and a caloric deficit to lose fat. However, scientific research and anecdotal evidence indicate that recompiling is possible under the right conditions.

In this article, we'll discuss the science behind body recomposition, the key factors that make it work, and how you can effectively implement it in your training and nutrition.

Understanding the Basics of Body Recomposition

To achieve recomposition, you must balance two physiological processes:

• Muscle Protein Synthesis (MPS): The building of new muscle tissue occurs when the body is provided with enough protein and stimulus through resistance training.
• Fat Oxidation: The breakdown of stored body fat for energy, which is triggered when you consume fewer calories than you burn.

The key to recompiling lies in strategic nutrition and training approaches that allow both processes to co-occur.

Who Can Successfully Recomp?

While body recomposition is possible, it is more effective in specific populations. The likelihood of achieving comp depends on training experience, body composition, and diet history.

1. Beginners and Untrained Individuals

New lifters experience what is known as "newbie gains," where the muscle can be built quickly even in a caloric deficit. Their bodies are highly responsive to training, making recap more achievable.

2. Overweight or Obese Individuals

People with higher body fat percentages have more excellent energy stores, meaning their bodies can use stored fat as fuel while building muscle.

3. Detrained Athletes

Those returning to training after a long break can experience muscle memory, which allows them to regain lost muscle while shedding fat.

4. Enhanced Individuals

People using anabolic steroids or performance-enhancing drugs can achieve recoup far more quickly than natural athletes due to their enhanced muscle protein synthesis.

Recompiling is more difficult but not impossible for advanced lifters who are already lean. They may see better results by cycling between bulking and cutting phases instead.

The Science Behind Losing Fat & Gaining Muscle

Research has shown that muscle gain and fat loss are not necessarily opposing processes. The body is capable of drawing from fat stores for energy while simultaneously using protein to build muscle.

1. Caloric Intake & Energy Balance

The traditional view suggests that you need a calorie surplus for muscle gain and a deficit for fat loss. However, recompiling involves a slight deficit in maintaining calories while prioritizing nutrient timing and macronutrient balance.

A 2016 study published in The American Journal of Clinical Nutrition found that participants who followed a high-protein diet while resistance training lost fat and gained muscle simultaneously, even when maintaining total calorie intake.

2. Protein: The Key Macronutrient

Protein intake plays a crucial role in muscle retention and growth. Aim for 0.8–1.2 grams of protein per pound of body weight to support muscle protein synthesis. High-protein diets also have a thermogenic effect, increasing calorie expenditure.

3. Resistance Training & Progressive Overload

Lifting heavy weights focusing on progressive overload (gradually increasing weight or reps over time) stimulates muscle growth. A 2018 study in The Journal of Strength and Conditioning Research showed that resistance training alone can contribute to fat loss by increasing metabolic rate.

4. Strength Training vs. Cardio

While cardio burns calories, excessive amounts can interfere with muscle retention. Instead, strategically prioritize strength training and use cardio—such as high-intensity interval training (HIIT) or low-intensity steady-state (LISS) sessions—to enhance fat loss without compromising muscle growth.

5. Nutrient Timing & Meal Composition

Spacing protein intake evenly throughout the day can maximize muscle protein synthesis. Consuming protein and carbs, post-workout replenishes glycogen stores and supports recovery.

How to Structure a Body Recomp Plan

Now that we've covered the science, let's explore a practical plan for achieving body recomposition.

1. Set the Right Caloric Intake

• Maintenance Calories: Calculate your Total Daily Energy Expenditure (TDEE) and aim for slight caloric adjustments based on progress.
• Minor Deficit (100-300 calories/day): Encourages fat loss without compromising muscle growth.
• Minor Surplus (100-200 calories on training days): Helps build muscle while maintaining a slight deficit on rest days.

2. Macronutrient Breakdown

• Protein: 0.8–1.2g per pound of body weight
• Fats: 20–30% of daily caloric intake
• Carbs: Fill in the remaining calories with carbohydrates, focusing on whole, nutrient-dense sources

3. Strength Training Program

A well-structured resistance training program is essential for recomping. Here's an effective 4-day split:

Day 1: Upper Body (Push Focus)

• Bench Press – 4x6-8
• Overhead Press – 3x8-10
• Dips – 3x10-12
• Tricep Extensions – 3x12-15

Day 2: Lower Body (Squat Focus)

• Squats – 4x6-8
• Romanian Deadlifts – 3x8-10
• Lunges – 3x12 (each leg)
• Calf Raises – 3x15-20

Day 3: Upper Body (Pull Focus)

• Pull-Ups – 4x6-8
• Bent-Over Rows – 3x8-10
• Bicep Curls – 3x12-15
• Face Pulls – 3x15

Day 4: Lower Body (Deadlift Focus)

• Deadlifts – 4x5-6
• Bulgarian Split Squats – 3x10-12
• Hamstring Curls – 3x12-15
• Ab Rollouts – 3x15

Optional: LISS or HIIT cardio on rest days

4. Recovery & Sleep

Proper recovery optimizes muscle growth and fat loss. Aim for 7-9 hours of sleep per night, manage stress, and allow muscle groups 48 hours to recover before training them again.

Common Mistakes to Avoid

1. Too Much Cardio – Excessive cardio can lead to muscle loss.
2. Not Eating Enough Protein – Protein is crucial for muscle retention and growth.
3. Ignoring Strength Training – Lifting heavy is the foundation of recomposition.
4. Being Impatient – Recomping is a slow process. Expect results over months, not weeks.
5. Not Tracking Progress – Use photos, strength metrics, and body composition tracking instead of relying solely on the scale.

Is Recomping Right for You?

Recompiling is possible for many people, but it requires patience and the right approach. Beginners, overweight individuals, and detrained athletes are the best candidates. Focusing on high-protein nutrition, progressive overload, and strategic calorie management can effectively build muscle while shedding fat.

Instead of fixating on weight, track changes in strength, body measurements, and progress photos to see actual results.

Are you ready to start your body recomposition journey? Let us know in the comments! 💪🔥