Body recomposition
Building muscle and losing fat together by eating near maintenance with high protein
An alternative to strict bulk-and-cut cycles. Calories sit at or close to maintenance, nudged slightly up if muscle is the priority or slightly down if fat loss is, protein runs high relative to lean mass, and progressive resistance training does the driving. It works best for beginners, people carrying extra body fat, lifters returning after a break, and anyone whose training and nutrition have never been fully dialed in. Very advanced lifters near their genetic ceiling tend to need a real surplus instead. Sleep and stress management are treated as part of the protocol, not extras.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Greg DoucetteDoes it
Coach and IFBB pro · Harder Than Last Time
Bulking is one of the biggest mistakes people make, in his view, and he says he has never done it. Off season runs at roughly 3,500 to 3,800 calories with body fat near 10 percent; a diet phase averages 3,000 to 3,300 and takes him to about 4 percent for a stage.
Source: Fit World Blog: Q&A With IFBB Pro Greg Doucette“I NEVER bulk, That’s one of the biggest mistakes people make. I stay in good shape year round. off season calories is around 3500-3800. When I diet I eat on avg. 3000-3300 calories per day.”
Fit World Blog: Q&A With IFBB Pro Greg Doucette (opens in a new tab) · 20 Apr 2016 - Jeff NippardRecommends
Natural bodybuilder · Science-based lifting
He argues that building muscle while losing fat is realistic for nearly everyone, not just beginners: set calories near maintenance, lean a little up or down depending on the main goal, keep protein high and treat training as the engine. Only very advanced lifters with already dialed-in habits are excluded, in his view.
Source: jeffnippard.com blog: How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
Aimed at the same thing
Other entries filed under fitness.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
On record from 8 of 62 tracked people: 8 do it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.