Recomping Framework

Gain muscle, lose fat

Problem it solves

Suboptimal health habits undermine energy, performance, and longevity; this framework provides specific evidence-based practices to build a sustainable physical and mental health foundation.

Best for

Individuals looking to improve their body composition

Not ideal for

Those seeking rapid weight loss or gain

Overview

Why this framework exists

The Recomping Framework involves gaining muscle while losing fat, without necessarily bulking or cutting. This approach focuses on progressive overload, proper nutrition, and patience. By following this framework, individuals can achieve a more athletic and toned physique.

Core principles

3 total

Progressive overload is necessary for muscle growth
Proper nutrition is essential for supporting muscle growth and fat loss
Patience is key, as recomping is a long-term process

Steps

4 steps

Assess current body composition
Determine current body fat percentage and muscle mass to establish a baseline for progress.
Pro tipUse a reliable method for measuring body fat percentage, such as dual-energy X-ray absorptiometry (DXA)
WarningAvoid using scales as the sole measure of progress, as they can be misleading
Create a training program
Develop a workout routine that focuses on progressive overload and targets all major muscle groups.
Pro tipIncorporate a mix of compound exercises, such as squats and deadlifts, and isolation exercises, such as bicep curls
WarningAvoid overtraining, as this can lead to injury and burnout
Dial in nutrition
Ensure adequate protein intake to support muscle growth, and balance macronutrients to support fat loss.
Pro tipAim for 1-1.5 grams of protein per kilogram of body weight daily
WarningBe mindful of overall calorie intake, as excessive calories can hinder fat loss
Monitor progress
Regularly track progress through measurements, weight, and body fat percentage to make adjustments to the training and nutrition program.
Pro tipUse a food diary or mobile app to track nutrition and stay accountable
WarningAvoid getting discouraged by plateaus, as they are a normal part of the recomping process

Examples

1 cases

Case study: John Doe

John, a 30-year-old male, started recomping with a body fat percentage of 25%. After 6 months of consistent training and nutrition, he achieved a body fat percentage of 18% and gained 10 pounds of muscle mass.

OutcomeJohn's progress demonstrates the effectiveness of the Recomping Framework in achieving a more athletic and toned physique.

Common mistakes

3 traps

Impatience

Recomping is a long-term process that requires patience and consistency. Avoid getting discouraged by slow progress or plateaus.

Inadequate nutrition

Failing to provide adequate nutrition can hinder muscle growth and fat loss. Ensure sufficient protein intake and balance macronutrients.

Overtraining

Overtraining can lead to injury, burnout, and decreased motivation. Avoid excessive training volumes and frequencies.

Origin story

How this framework came to be

The Recomping Framework was popularized by Dr. Bret Contreras, who has written extensively on the topic and has helped numerous clients achieve their fitness goals using this approach.