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At 15% 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.
15%
starting BF
1.2g/lb
protein target
4-5
days/week
6-12
months to results
Consider a dedicated lean bulk instead
At 15% 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 15% 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 15% 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 →Body recomposition (recomp) means losing fat and gaining muscle simultaneously. Unlike traditional bulk/cut cycles, recomp aims to change your body composition without significant weight change. You eat around maintenance calories with high protein while following a progressive resistance training program.
Yes. Research confirms that simultaneous fat loss and muscle gain is possible, especially for beginners, people returning from a training break, those with higher body fat, and people new to proper nutrition. The key factors are adequate protein (1-1.2g per pound), resistance training with progressive overload, and sufficient sleep (7-9 hours).
6-12 months for noticeable changes Recomp is slower than a dedicated cut or bulk because you are optimizing for two goals simultaneously. The trade-off is that you avoid the bulk/cut cycle of gaining and losing weight. Progress photos every 2 weeks are more useful than the scale.
Consider a dedicated lean bulk instead. The most important factor is not the exact calorie number but the macronutrient composition. Protein should be 1.2g per pound of body weight. Use a TDEE calculator to find your maintenance calories, then adjust based on your results over 2-3 weeks.
FitCommit tracks body fat percentage over time with AI body scans and calculates your exact macros for recomp. Watch lean mass go up while fat goes down. Free 7-day trial.
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