Carve
Body Recomposition
Use a small deficit or maintenance, hit 1.6-2.4 g/kg Protein, and train hard with Progressive Overload to shift fat to muscle over months.
What is body recomposition?
Body recomposition is losing fat and gaining muscle at the same time. It relies on smart nutrition, high-quality training, and patience—progress is slower than a dedicated bulk or cut.
How does it work?
Slightly under or at maintenance calories with high protein and resistance training encourages fat use while supporting muscle repair. Beginners, detrained lifters, and higher-body-fat individuals see faster recomposition. Adequate sleep and consistent Volume enable muscle retention and growth despite modest calories.
Practical application
Eat at maintenance or a 5-10% deficit. Set protein 1.6-2.4 g/kg, fats 0.6-0.9 g/kg, fill the rest with carbs to fuel Intensity. Track weekly weight, waist, and training loads. If strength rises and waist drops, stay the course; if stalled, adjust calories by 100-150. Prioritize sleep 7-9 hours and keep steps consistent to avoid hidden activity drops.
- CaloriesMaintain or run a 5-10% deficit; adjust slowly.
- Protein1.6-2.4 g/kg with 3-5 feedings.
- TrainingLift 3-5x/week, push load/reps, deload when fatigue accumulates.
Common mistakes
- Using a deep deficit, losing muscle and stalling strength.
- Under-eating protein and carbs, flattening training quality.
- Changing plans weekly instead of tracking trends over 3-4 weeks.