Body recomposition guide
Set calories, protein, lifting, tracking, and phase-switch rules.
Glossary / Nutrition
Body recomposition
Improving the ratio of muscle to fat, often with slow or minimal scale-weight change.
Short Definition
Improving the ratio of muscle to fat, often with slow or minimal scale-weight change.
Plain-English Explanation
Body recomposition is the goal of gaining or preserving lean mass while losing fat, so the mirror, waist, photos, strength, and weekly scale trend may matter more than one dramatic weigh-in.
It is most plausible when a useful lever changes: a beginner starts lifting, a detrained lifter returns, a higher-fat lifter improves training and protein, or someone finally makes calories, sleep, and progressive resistance training repeatable.
A practical recomp phase is patient. Hold the first calorie target steady for 2-4 weeks, keep protein and lifting consistent, and judge the 6-8 week trend from waist, photos, lifts, and body-weight averages before changing the whole plan.
The page-level caveat: the evidence supports the ingredients of recomposition more strongly than it guarantees simultaneous muscle gain and fat loss for every lifter. Aggressive deficits, body-composition scans, supplement stacks, and influencer before/afters can make the story look cleaner than real life.