This is me after undergoing a year long body recomp.
A body recomp is simply the simultaneous recomposition of building muscle and losing body fat at the same time. It is possible under certain specific conditions. For experienced lifters, the process requires:
- consistent progressive resistance training
- adequate protein intake
- sufficient sleep and stress management
- a realistic timeline (not months but years)
- tracking progress effectively (with regular progress photos)
Eventually you will reach a weight loss plateau. To break through a plateau, all you need to do is reduce your daily caloric intake by 100-150 calories and gradually introduce more physical exercise to your routine. This helps to burn calories and contributes to a calorie deficit. Don't rush the experience. It's crucial to be patient and to trust the process. Reduce high-processed foods. Incorporate high-volume, low-calories foods. Optimize hydration. Incorporate regular strength training. Aim for 8-10 hours of sleep every night. Most of all, accept that weight loss is not a linear process and will have both slow and fast weeks as your body adapts.
God bless,
Dave