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At 18% 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.
18%
starting BF
1.2g/lb
protein target
4-5
days/week
6-12
months to results
Consider a dedicated lean bulk instead
At 18% 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 18% 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 18% 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 →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.
It depends on your starting body fat and goals. Recomp works best for people at higher body fat levels (25-40% body fat) because their bodies can easily fuel muscle growth from stored fat. For leaner individuals, a dedicated bulk/cut cycle typically produces faster results. Recomp is better for people who want to avoid weight fluctuations.
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.
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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