Recomposition Framework
Gain muscle, lose fat
The Recomposition Framework is a approach to simultaneously gain muscle and lose fat. It involves a combination of regular resistance training, high protein intake, and a caloric surplus. The framework is based on research that shows it is possible to gain muscle and lose fat at the same time, contrary to traditional views that require a caloric deficit for fat loss and a caloric surplus for muscle gain.
- High protein intake is essential for muscle gain and fat loss
- Regular resistance training is necessary for muscle growth and maintenance
- A caloric surplus is required for muscle gain, but can be achieved through high protein intake
- Determine Maintenance CaloriesCalculate daily maintenance calories based on individual needs and activity level.Pro tipUse a reliable calorie calculator or consult with a registered dietitianWarningUnderestimating maintenance calories can lead to inadequate nutrition and poor progress
- Increase Protein IntakeAim for 1-1.5 grams of protein per pound of body weight daily, spread across 3-5 meals.Pro tipFocus on high-quality protein sources such as lean meats, fish, eggs, and dairyWarningExcessive protein intake can be costly and may not provide additional benefits
- Resistance TrainingPerform resistance exercises 3-4 times per week, targeting all major muscle groups.Pro tipFocus on compound exercises such as squats, deadlifts, and bench pressWarningInadequate training volume or intensity can limit progress
- Cardiovascular ExercisePerform cardio exercises 2-3 times per week, aiming for 30-60 minutes per session.Pro tipChoose low-intensity cardio such as jogging, cycling, or swimmingWarningExcessive cardio can interfere with muscle gain and recovery
A 30-year-old male, weighing 150 pounds, aims to gain muscle and lose fat. He increases his protein intake to 1.2 grams per pound of body weight and starts resistance training 3 times per week. After 12 weeks, he gains 10 pounds of muscle and loses 5 pounds of fat.
The Recomposition Framework is based on a review of 10 studies that demonstrated the possibility of simultaneous muscle gain and fat loss. The framework has been further developed through research on high protein intake and its effects on body composition.