A recomp (body recomposition) means losing fat and building muscle at the same time. It's slower than a dedicated fat loss or muscle gain phase, but for the right person it works well.
Who it works best for
Recomping gives the most noticeable results if you're:
- New to lifting or to structured nutrition
- Carrying more body fat
- Coming back to training after a break
If you're already lean and have been training consistently for years, a recomp will be very slow. Separate muscle gain and fat loss phases are recommended instead for quicker changes. See Set up a muscle gain (bulk) phase and Set up a fat loss (cut) phase.
Two ways to recomp in the app
| Approach | How to set it up | What to expect |
|---|---|---|
| Maintenance | Choose Maintenance and enter your current weight (keep your weight change at 0) | Your weight stays about the same while you build muscle and slowly lose fat |
| Small calorie deficit | Choose Custom goal with a very slow rate | Very slow weight loss while you build muscle |
Recomping at maintenance
- On step 4 of setup, keep your target weight at your current weight, so the change shows 0.
- Set the length you want.
- Train hard and check in your meals as usual.
The app adjusts your calories to keep your scale weight at your goal. If you're building muscle, holding your weight steady means you'll gradually lose a little fat. Your body composition improves while the scale stays about the same. That's also why your calories may drop slightly even when your weight hasn't changed.
Rather the scale drift up as you add muscle? Raise your target weight. If you are already in your diet, at your weekly review, tap Show options on the Review goal step, then Update target weight.
Recomping with a small deficit
- On step 4 of setup, choose a Custom goal and set a target weight just a little below your current weight.
- Aim for a slow rate: e.g. about 0.25% of body weight a week, or about 0.5 lb a week at 200 lb.
- Train hard and consistently meet your protein needs.
Tracking your progress
In a slow recomp, the scale won't show much change. Track your progress with monthly photos, waist and other body measurements, and your strength in the gym.