Getting Started with Body Recomposition: A Complete Guide
What is Body Recomposition?
Body recomposition — or “recomp” — is the process of losing body fat and gaining muscle mass simultaneously. Unlike traditional bulk/cut cycles, recomp lets you improve your physique without dramatic weight swings.
Who Can Benefit?
Recomp works best for:
- Beginners who are new to resistance training (you’ll see the fastest results)
- Returning lifters who’ve taken time off and have muscle memory on their side
- People who are “skinny fat” — normal weight but high body fat percentage
- Anyone who wants a sustainable approach rather than extreme dieting
The Key Principles
1. Eat at Maintenance (or a Slight Deficit)
Unlike bulking, you don’t need a calorie surplus. Eat at roughly your TDEE (Total Daily Energy Expenditure) or up to 200 calories below it. Use our TDEE Calculator to find your starting point.
2. Prioritise Protein
Aim for 1.6–2.2g of protein per kg of bodyweight. This is the single most important nutritional factor for recomp. PT Tracker makes it easy to hit your protein target with our macro tracking features.
3. Progressive Overload
Your training must progressively get harder over time. Add weight, reps, or sets each week. PT Tracker automatically suggests progressive increases based on your previous sessions.
4. Sleep and Recovery
Aim for 7–9 hours of sleep per night. Your muscles grow during recovery, not during the workout itself. Track your recovery and sleep quality to spot patterns.
A Sample Week
| Day | Session |
|---|---|
| Monday | Upper Body Strength |
| Tuesday | Lower Body Strength |
| Wednesday | Active Recovery / Cardio |
| Thursday | Upper Body Hypertrophy |
| Friday | Lower Body Hypertrophy |
| Saturday | Conditioning / Sport |
| Sunday | Rest |
Track Everything
The difference between people who succeed at recomp and those who don’t usually comes down to consistency and tracking. Log your workouts, hit your protein target, and trust the process.
Ready to start? Download PT Tracker and follow our 12-week body recomp programme — it handles the programming so you can focus on showing up.
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