Body Recomposition Coaching

Body Recomposition Coaching

What body recomposition actually is.

Body recomposition means changing what your body is made of rather than what it weighs — adding muscle while losing fat, at the same time. It works because muscle gain and fat loss respond to different signals: training and protein drive one, energy balance drives the other. Done properly you eat at or slightly below maintenance, keep protein high, train hard enough to earn the muscle, and accept that the scale is going to sit there looking like nothing is happening while quite a lot is.

Who it works well for.

Recomposition works best when your body has the most to gain from training. That means:

•   You're new to lifting, or coming back after a long time away

•   You carry more body fat than you'd like and haven't trained seriously alongside it

•   You've lost weight and ended up smaller but softer than you hoped

•   You're coming off a GLP-1 or a hard diet and want to rebuild what you lost

•   You train consistently but have never taken your eating seriously

When you're better off doing something else

If you're already lean and have trained hard for years, recomp gets slow enough to be frustrating — a focused building phase followed by a focused fat-loss phase will usually get you further. If you have a lot of fat to lose and it's affecting your health, prioritising fat loss first, with protein high and lifting to protect muscle, is the more sensible order. I'll tell you which of these you are on the consultation, including when the answer means you don't need me.

The three things that decide whether it works.

1. Protein, high and consistent

This is the non-negotiable. The evidence for active people supports roughly 1.6 to 2.0 grams per kilogram of bodyweight daily, and toward the higher end when you're eating in a deficit, because that's what protects muscle while fat comes off. Total daily protein matters far more than timing it perfectly around workouts.

2. Calories close to maintenance

Recomp lives in a narrow band — at or just under maintenance. Too far into a deficit and you're just dieting, and you'll lose muscle with the fat. Too far over and you're bulking, and you'll gain fat with the muscle. Finding and holding that band for you is most of what I do here, and it moves as you do.

3. Training that actually progresses

Muscle is built by progressive overload, not by eating a certain way — nutrition sets the conditions and training does the work. If your training isn't getting measurably harder over months, no macro split will save it. I coach powerlifting, so if this is the piece that's missing, we'll talk honestly about it on the call.

How long this actually takes.

Longer than you want, and that's the honest answer. Fat loss you can see in weeks. Muscle gain is measured in months, and the leaner and more trained you already are, the slower it goes. Someone new to lifting can change dramatically in six months; someone with five years under the bar might work a year for a change only they and their training log notice.

Which is why I'd rather tell you now than have you quit in week five believing it failed. Recomp isn't a twelve-week programme. It's how you eat and train while you get on with your life, and the payoff is that what you build this way tends to stay.

Why the scale will lie to you.

If you gain a kilo of muscle and lose a kilo of fat, the scale reports absolutely nothing — and you'd look and perform noticeably better. That's the whole point, and it's also why recomp breaks people who only track weight. We use a wider set: how your training is going, how your clothes fit, photos every four weeks in the same light, and the weekly weight average as one input rather than the verdict.

If you want a starting point for your numbers before we talk, the free TDEE and macro calculator will get you close.

What coaching looks like.

• Targets built for you — calories set in the recomp band for your body and your training, protein set to protect muscle, adjusted as things change.

• A meal plan rebuilt weekly — real food, enough of it, with the grocery list. See how meal plans work.

• Weekly check-ins — training performance, weight trend, photos and how you're feeling all reviewed together, not just one number.

• Habit coaching — because hitting protein on a Tuesday is easy and hitting it for nine months is the actual skill.

• Direct messaging — questions between check-ins come straight to me.

$80 a month, month to month, cancel any time. See exactly what's included.