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At 25% body fat, recomposition works well for women. You have enough body fat to support simultaneous muscle gain and fat loss. Expect visible changes in body shape within 8-12 weeks with proper training and nutrition.
25%
starting BF
1g/lb
protein target
4
days/week
3-6
months to results
Eat at maintenance calories (100% of TDEE)
At 25% body fat, eating at maintenance is the sweet spot. Your body can pull from fat stores to fuel muscle growth while total weight stays relatively stable. Track your TDEE accurately and aim for the same intake daily.
Aim for 1g of protein per pound of body weight daily. This is the single most important nutritional factor for recomposition. High protein supports muscle protein synthesis while promoting satiety during fat loss. Spread intake across 3-5 meals.
Frequency
4 days per week
Volume
Moderate to high: 12-16 sets per muscle group per week
Use a structured program with clear progression (upper/lower or push/pull/legs). Track all lifts. Aim to increase weight by 2.5-5 lbs on main lifts every 1-2 weeks. Limit cardio to 2-3 low-intensity sessions per week to preserve recovery.
After 3 months: expect 3-6 lbs of fat loss and 2-4 lbs of muscle gain. The scale might move down slightly or stay flat. Trust the process. Take progress photos and measurements every 2 weeks.
After 6 months: expect 6-10 lbs of fat lost and 4-6 lbs of muscle gained. This creates a noticeably more athletic physique. Body fat percentage should drop 3-5% over this period.
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).
3-6 months for visible 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.
Eat at maintenance calories (100% of TDEE). The most important factor is not the exact calorie number but the macronutrient composition. Protein should be 1g 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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