Lose fat and build muscle — at the same time
Want to look leaner and more muscular, not just lighter? Recomposition is the hardest goal in fitness — and the one most worth getting right. We calibrate your training and your food week by week, so you build muscle and lose fat at once.
Is this you?
People who want to change how their body looks — leaner and more defined — rather than just move a number on the scale. Men and women, any level.
What you'll achieve
- Lose fat and build muscle at the same time
- Change your shape and composition, not just your scale weight
- Train and eat with precision at maintenance-level calories
- Track real progress with measurements, not just bodyweight
Individual results vary with your starting point, consistency and how closely you follow the plan. These are the outcomes the programme is built to drive, not a guarantee.
Everything you need, nothing you don't
Precision calorie & protein targets
Recomposition lives or dies on accuracy — we set tight, data-derived targets and hold you to them.
Progressive strength training
The muscle-building stimulus that makes recomposition possible, periodised to your recovery.
Composition tracking
We track measurements, photos and performance — the real markers of recomposition — not just the scale.
Weekly recalibration
Small, data-led adjustments keep you in the narrow window where muscle gain and fat loss coexist.
How we get you there
- 1
Baseline
We capture your composition, strength and maintenance calories to know exactly where you're starting.
- 2
Calibrate
Your coach sets training volume and a near-maintenance nutrition plan tuned for simultaneous gain and loss.
- 3
Refine
We read measurements, performance and recovery weekly and make the small adjustments recomposition demands.
Lose Fat + Build Muscle — your questions
Is body recomposition actually possible, or a myth?
It's real, especially for beginners, those returning after a break, and anyone with higher body fat — and it's achievable for trained individuals with precise programming and nutrition. It's slower than dedicated bulking or cutting, which is exactly why data-led calibration matters.
How long does body recomposition take?
It's a patient process — meaningful visual change typically takes a few months of consistency. Because progress shows in measurements and the mirror more than the scale, we track those markers closely.
Should I bulk and cut instead?
If your priority is maximum muscle as fast as possible, dedicated bulk/cut phases can be more efficient. If you want to stay lean year-round while improving, recomposition is the better fit — we'll advise you straight based on your goals.
What do I eat for body recomposition?
Around maintenance calories with high protein, timed and adjusted to your training and progress. Our macro calculator gives a starting point; the programme refines it weekly.
Plan it with your numbers
Macro Calculator
- Protein
- 176 g (704 kcal)
- Carbohydrate
- 237 g (946 kcal)
- Fat
- 61 g (550 kcal)
Grams per day. Protein from bodyweight, fat at 25% of calories, carbs the remainder.
Related guides & tools
Other programmes
Ready to start your lose fat + build muscle journey?
Free 60-second Blueprint. Get your plan + exact first-week steps. No card. Twelve weeks from now you'll wish you'd started today.