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At 20% body fat, recomposition is possible but progress will be gradual. You are already in the fitness range for women, so further improvement requires precise nutrition. Hormonal factors make fat loss below this level more challenging for women.
20%
starting BF
1.1g/lb
protein target
4-5
days/week
4-8
months to results
Eat at maintenance or a very slight surplus (0-5% above TDEE)
At 20% body fat, you may need a tiny surplus on training days to fuel muscle growth. Consider calorie cycling: maintenance on rest days, slight surplus (100-200 cal) on training days. This provides extra fuel when your body needs it most.
At lower body fat levels, a slightly higher protein intake (1.1g per pound) helps preserve and build muscle tissue. Research shows leaner individuals benefit from higher protein during recomp. Prioritize protein at every meal.
Frequency
4-5 days per week
Volume
Higher: 14-18 sets per muscle group per week
At lower body fat, you need a stronger training stimulus to drive muscle growth. Use periodized programming with phases of higher volume. Train close to failure on isolation movements. Keep 1-2 reps in reserve on compound lifts. Prioritize sleep and recovery.
After 3 months: expect 2-4 lbs of fat loss and 1-3 lbs of muscle gain. Changes will be subtle but measurable with calipers or body fat tracking. Strength should increase consistently.
After 6 months: expect 4-7 lbs of fat lost and 3-5 lbs of muscle gained. At 20% starting body fat, the visual impact of even small changes is significant because you are already relatively lean.
At 20% body fat, a traditional bulk/cut approach may produce faster visual results. Consider a 12-week lean bulk at a 5-8% calorie surplus, followed by a 6-8 week cut. This is more efficient than recomp for people who are already moderately lean.
View bulking guide →For body recomposition, aim for 1.1g 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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