The Ultimate Guide to Body Recomposition for Men
Written by Dr. Felix Gussone
MD, Medical Reviewer
Published 11/2/2023
Body recomposition is the holy grail of fitness: losing fat and building muscle at the same time. While traditional advice suggests you must 'bulk' or 'cut', modern sports science shows that doing both simultaneously is possible.
The Physiology of Recomposition
Your body needs energy to build muscle tissue. Typically, this comes from a calorie surplus. However, if you have stored body fat, your body can tap into those reserves to fuel the muscle-building process.
Key Pillar 1: Protein Intake
Aim for 1.6 to 2.2 grams of protein per kilogram of body weight. Protein is the building block of muscle and also has a high thermic effect.
Sample Recomp Diet Plan
- Breakfast: 3 eggs, spinach, oatmeal.
- Lunch: Grilled chicken breast, quinoa, mixed veggies.
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