Body Recomp: How did I do it?

Yes you can RECOMP your body!! Through patience and consistent work! Here are the deets!

Body recomposition involves simultaneously building muscle and losing fat. I began a cut (eating in a caloric deficit to lose weight) in October of 2022 and finished February/March of 2023.

From that point I wanted to RECOMP my body!

This meant staying at the same bodyweight but building muscle while losing fat!

Here’s a comprehensive guide on how to achieve body recomposition:

Nutrition

1. Caloric Balance:
   • Maintenance Calories: Start by eating at maintenance calories (calories required to maintain your current weight). You can calculate this using a Total Daily Energy Expenditure (TDEE) calculator. Here is a link to one I use! (I would use the “moderate carb” number!)
   • Adjustments: Slightly adjust your calorie intake based on progress. For fat loss, a small deficit (100-300 calories) can be implemented, while a slight surplus (100-300 calories) can support muscle growth if you’re not seeing progress.
2. Macronutrient Breakdown:
   • Protein: Consume 1.0 to 1.2 grams of protein per pound of body weight. Protein is crucial for muscle repair and growth. (I personally would aim for at least 1 gram of protein per pound of ideal bodyweight!)
   • Carbohydrates: Include enough carbohydrates to fuel your workouts and recovery. Adjust based on activity level.
   • Fats: Keep fats around 25-30% of your total calorie intake. Focus on healthy fats from sources like avocados, nuts, seeds, and olive oil.
3. Meal Timing:
   • Eat protein-rich meals evenly spaced throughout the day.
   • Consider consuming a protein-rich meal or snack before and after workouts to support muscle recovery and growth. I personally need food around my lifts!!

Training

1. Strength Training:
   • Frequency: Aim for 4-5 days of strength training per week. You need to be pushing hard with your lifts. The last 2-3 reps should feel difficult to complete. You can do any progressive overload program you love. Here is a link to MINE!
   • Intensity: Focus on compound movements (squats, deadlifts, bench press, rows) and progressively overload by increasing weight or reps over time. I do so many of the same lifts week in and week out. Keep it simple!
   • Volume: Perform 3-5 sets of 8-12 reps for most exercises.
2. Cardio:
   • Frequency: Include 2-3 days of moderate-intensity cardio (30-45 minutes per session your cardio of choice that you love and enjoy). I love walking and aim for 10k steps per day! 150 minutes in Zone 2 per week!!! Here is a ZONE 2 calculator to figure yours out!
   • Type: Incorporate both steady-state cardio (Like I said, I prefer walking, but you can do whatever machine or activity you love!) and interval training (I would do 1-3 sessions per week of 10 minutes each MAX. I did this with sled push, assault bike, incline walk, stair climber, etc. Do 20-30 seconds HARD all out and 40-30 recovery EMOM style. 10 minutes tops 1-3 times per week POST lift)
3. Recovery:
   • Ensure adequate rest between workouts. Aim for 7-9 hours of sleep per night.
   • Incorporate active recovery like light stretching, yoga, or walking on rest days.

Consistency and Monitoring

1. Track Progress:
   • Measurements: Track body measurements, weight, and body fat percentage. Photos can also be a good visual indicator. I am a huge proponent of taking progress photos as you can see from my social media! 🙂
   • Adjustments: Based on progress, adjust calorie intake and training intensity. If you’re not losing fat, reduce calories slightly. If you’re not gaining muscle, ensure you’re eating enough protein and consider a small caloric surplus.
2. Patience:
   • Body recomposition is a gradual process. Stay consistent with your nutrition and training plan, and give your body time to adapt.

This is a lifestyle! This takes time and patience. It takes laser focus and you will see results. Take those progress photos and blow your own mind!

You can do this!!! You’re amazing and I love you!!