Body Recomposition at 20% Body Fat (Women)

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.