Building muscle and losing fat at the same time is a highly sought-after goal. Many believe it’s impossible, but scientific literature suggests otherwise. Numerous studies demonstrate that body recomposition—simultaneously gaining muscle and losing fat—is not only possible but also relatively common under specific circumstances.
A 2015 study revealed that resistance-trained young men and women participating in a heavy weight training program successfully lost fat and built muscle over eight weeks, particularly when consuming a higher protein diet. While this study had limitations, like its short duration, it supports the possibility of body recomposition.
However, significant body recomposition primarily occurs under four conditions: beginners, detrained lifters, overweight or obese individuals, and those using anabolic steroids. Beginners aiming for concurrent muscle gain and fat loss should implement a moderate caloric deficit, a high-protein diet, and progressive overload in their training.
Detrained individuals benefit from muscle memory. When training ceases, myonuclei (muscle control centers) remain, allowing for rapid muscle protein synthesis resumption upon returning to lifting. Overweight or obese individuals have ample body fat to fuel the energy-intensive muscle-building process. Even in a caloric deficit, fat burning can support muscle growth.
Anabolic steroids function similarly to muscle memory, promoting faster nuclei acquisition in muscle fibers. But what about more experienced trainees who don’t fall into these categories? A 2011 study by Garthe et al. demonstrated that even elite athletes could gain lean mass and lose body fat over two to three months. Recomposition was primarily observed in female athletes, possibly due to higher initial body fat percentages.
While these athletes were considered elite in their respective sports, they might not have been highly resistance-trained, potentially explaining the observed recomposition. So, what can advanced trainees aiming for a leaner, more muscular physique do? One approach involves prioritizing fat loss initially. If you’re advanced and above 12% body fat, a recomposition strategy may not yield the desired visual results.
For optimal results, avoid being too lean at the start. Attempting recomposition after a contest prep diet isn’t ideal, as the body requires more fat gain for proper recovery. Ending a cutting phase around 8-10% body fat is generally recommended. Another factor that can facilitate recomposition is a period of detraining. Reduced training volume and intensity, perhaps due to injury, can prime the body for muscle memory effects upon resuming training.
Optimizing anabolic hormone levels is also crucial. Too slow of a weight gain can suppress testosterone, as can gaining weight too quickly. Aiming for 1-3 pounds of gain per month and regularly assessing visual progress is a reasonable approach. Interestingly, studies suggest that new relationships can significantly boost testosterone levels. Even brief conversations with attractive individuals can temporarily elevate testosterone.
This recomposition phase will eventually plateau, with fat gains exceeding muscle gains. At this point, a maintenance phase or a dedicated bulking phase becomes necessary. While body recomposition is highly effective for beginners, detrained individuals, obese individuals, and steroid users, others can strategically achieve it after a cutting phase. However, for consistent progress, intermediate and advanced trainees should generally cycle between cutting and bulking phases.
Longer bulking cycles (6+ months) followed by necessarily longer cutting cycles can maximize muscle gain, even with some accompanying fat gain. For those who prefer to stay leaner year-round, shorter bulking cycles (2-4 months) interspersed with shorter mini-cuts (2-4 weeks) are more suitable.
