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At 10% body fat, you are already very lean for a woman. Recomposition at this level is extremely slow. Most women at 18% would benefit from a lean bulk to add muscle, then a brief cut. Pushing lower while recomping risks hormonal disruption.
10%
starting BF
1.2g/lb
protein target
4-5
days/week
6-12
months to results
Consider a dedicated lean bulk instead
At 10% body fat, true recomposition is very slow. A lean bulk (5-10% surplus for 12-16 weeks) followed by a brief cut (4-6 weeks) will produce better visual results in the same timeframe. If you insist on recomp, eat at maintenance with high protein.
At very low body fat, maximize protein intake at 1.2g per pound of body weight. This provides the strongest muscle preservation signal. Without adequate protein at this body fat level, you risk losing lean mass instead of fat.
Frequency
4-5 days per week
Volume
High: 16-20 sets per muscle group per week
Maximum training stimulus is required for any recomp effect at this body fat. Use a dedicated hypertrophy program. Train each muscle 2x per week minimum. Consider a lean bulk instead for faster results.
After 3 months of recomp at 10% body fat: expect minimal visible change. You may gain 1-2 lbs of muscle and lose 1-2 lbs of fat. Strength should increase, but the visual impact will be small. Consider switching to a bulk/cut cycle for faster results.
After 6 months: expect 2-4 lbs of muscle gained and 2-4 lbs of fat lost. While this is positive, a 3-month lean bulk followed by a 3-month cut would likely produce 5-8 lbs of muscle gain and a leaner final body fat percentage.
At 10% body fat, recomp is not the most efficient path. A lean bulk (5-10% surplus for 12-16 weeks) will build more muscle in less time. Then a short cutting phase (4-6 weeks) can remove the small amount of fat gained. This cycle produces dramatically better results than recomp at low body fat levels.
View bulking guide →For body recomposition, aim for 1.2g of protein per pound of body weight. This is higher than the standard recommendation because your body needs maximum protein synthesis support to build muscle while in a caloric environment that also promotes fat loss. Spread protein across 4-5 meals for optimal absorption.
A resistance training program focusing on compound movements with progressive overload. Train 4-5 days per week, targeting each muscle group 2x per week minimum. Key lifts: squat, deadlift, bench press, overhead press, and rows. Track weights and aim to increase by 2.5-5 lbs every 1-2 weeks. Limit cardio to preserve recovery.
This is expected and actually a sign that recomp is working. When you lose fat and gain muscle simultaneously, your weight stays relatively stable because muscle is denser than fat. A pound of muscle takes up less space than a pound of fat. Use body measurements, photos, and how clothes fit as better progress indicators.
Absolutely. Women can recomp effectively. The main differences are: women naturally carry more essential body fat (12% vs 3-5% for men), so healthy target ranges are higher. Women also build muscle at roughly half the rate of men. The principles are identical: high protein, progressive resistance training, and appropriate calorie intake.
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