Body recompositionRecomp

Body recomposition is the process of simultaneously reducing body fat and increasing muscle, so your weight may barely change while your shape does. It's the alternative to distinct 'bulk' and 'cut' phases.

It matters because it's most achievable in specific situations — beginners, those returning after a break, people carrying higher body fat, or those using well-controlled nutrition — and less so for lean, advanced trainees, for whom dedicated gaining and cutting phases usually work better.

In practice, recomposition is driven by ample protein, progressive resistance training and eating around maintenance calories, with progress judged by the mirror, measurements and strength rather than scale weight alone.