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At 28% 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.
28%
starting BF
1g/lb
protein target
4
days/week
3-6
months to results
Eat at maintenance calories (100% of TDEE)
At 28% 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.
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.
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 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 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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