It’s often said that 95% of people who lose weight end up gaining it back. While this statistic originates from a study done over 60 years ago—and may not be entirely precise—it reflects a sobering reality that’s still widely observed today.

In my experience as a coach, that 95% failure rate is pretty accurate. If that number holds true, only 5% of people who begin a weight loss journey will keep the fat off for good. That's not exactly encouraging.

To put it into perspective:

The average adult in the U.S. starts a new diet or exercise plan at least once per year, yet over 70% of Americans are overweight or obese (CDC, 2023).

So, if most people want to be fit and are trying to get fit—why are so few successful at burning fat, losing weight, and keeping it off?

Sustainable Fat Loss Takes More Than Just Lifting Weights

It’s Not Just About Exercise

Fat loss requires more than hitting the gym a few times a week. It demands:

• Discipline

• Consistency

• Commitment

• Strategic planning

For those already in decent shape, losing the last few pounds or cutting body fat by a few percent can be a slow and meticulous process. It’s not about doing more—it’s about doing the right things consistently.

Nutrition and Lifestyle Optimization

Success comes down to sustainable habits:

• Eating whole, nutrient-dense foods

• Tracking macronutrient intake

• Supporting your diet with key vitamins and supplements

• Making incremental changes that support your lifestyle

For some, the changes may feel extreme. For others, it’s simply a matter of optimizing and tightening up their current routine. Regardless, the key is building habits you can stick with long-term.

What Is Body Recomposition?

Body recomposition refers to the process of improving body composition—that is, losing body fat while gaining or maintaining lean muscle mass. The goal isn’t just weight loss, but to reduce your body fat percentage and increase fat-free mass.

While you can’t technically burn fat and build muscle at the exact same time due to conflicting energy demands (deficit vs. surplus), body recomposition is achievable with the right balance of:

• Progressive resistance training

• Strategic nutrition planning

• Adequate protein intake

This is especially true for beginners, those returning after a layoff, or individuals with excess body fat (Schoenfeld, 2016, Strength and Conditioning Journal).

How to Lose Body Fat and Build Lean Muscle

1. Consistency is Non-Negotiable

Whether your goal is fat loss, muscle gain, or a full transformation, consistency beats intensity every time. Skipping workouts or falling off your routine for days at a time simply won’t produce results.

Showing up—even when you don’t feel like it—is where the transformation happens.

2. Create a Caloric Deficit

To lose body fat, you must burn more calories than you consume—this is the fundamental principle of fat loss. A caloric deficit of 200–300 calories per day is ideal for sustainable weight loss.

Too aggressive of a deficit can:

• Slow your metabolism

• Cause muscle loss

• Lead to rebound weight gain

So no, you don't need to starve yourself—you just need to eat smart and train hard.

How to Calculate Your Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to perform basic functions (breathing, circulation, cell production). Knowing your BMR gives you a baseline to calculate your total daily energy expenditure (TDEE).

Use the Harris-Benedict equation to estimate your BMR:

🔹 Men

BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)

🔹 Women

BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)

Then, multiply your BMR by your activity level multiplier:

The result is your TDEE—the number of calories you need to maintain your current weight. To lose fat, subtract 200–300 calories/day from this number.

You can also calculate your TDEE with our Free TDEE Calculator 

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The Complete Guide to Body Recomposition: Macros, Nutrition, and Training

Understanding Body Recomposition

Body recomposition refers to the strategic process of losing body fat while building or preserving lean muscle mass. The goal is not just to lose weight, but to optimize body composition by reducing fat mass and increasing fat-free mass. Achieving recomposition requires a precise balance of training, nutrition, and recovery—with nutrition playing the most pivotal role.

While it’s commonly said that you can’t build muscle and lose fat simultaneously, recomposition is possible, especially for:

• Beginners

• Detrained individuals

• Those with higher body fat percentages

This outcome hinges on timing, macronutrient intake, and recovery, not just total calories consumed (Schoenfeld, 2016, Strength and Conditioning Journal).

Macronutrients for Body Recomposition

How Macronutrient Balance Supports Recomposition

When it comes to recomposition, everyone’s macronutrient needs will vary based on body type, training intensity, lifestyle, and goals. The key is to shift how your body utilizes energy from food and stored body fat, becoming more metabolically efficient.

A common macronutrient split for recomposition:

• 40% Carbohydrates

• 40% Protein

• 20% Fat

This macro balance supports muscle growth, energy availability, and hormonal health, while minimizing fat gain.

Why Less Fat?

Fat is more energy-dense (9 kcal/g) than protein or carbs (4 kcal/g). While healthy fats are essential, consuming too much dietary fat can contribute to excess caloric intake and interfere with fat loss goals. Unlike protein and carbs, fat is not directly used to build muscle, making moderation crucial during recomposition phases.

Structuring Your Eating Pattern for Recomposition

The timing and frequency of meals also matter. Eating in a consistent rhythm throughout the day helps stabilize energy levels, support muscle protein synthesis, and encourage fat utilization.

Recommended meal pattern:

• Breakfast

• Morning snack

• Lunch

• Afternoon snack

• Dinner

• Pre- and post-workout meals (timed around training sessions)

This structure ensures you're fueling your body strategically throughout the day, providing nutrients when your body needs them most—especially around workouts for optimal performance and recovery.

The Importance of a Nutrition Plan

Get a Plan. Stick to It. Adjust as Needed.

Your training regimen is important—but without a structured nutrition plan, your results will be inconsistent. Whether your goal is fat loss, muscle gain, or body recomposition, nutrition is the foundation.

Without a plan, you’re just guessing.

🔹 Work with a certified coach from The Swole Kitchen to build your custom plan.
🔹 Receive 1:1 coaching, macro breakdowns, meal planning, and accountability tailored to your goals.

Let go of trial-and-error. Start seeing real results—faster.

The Role of Supplements in Recomposition

Supplements are designed to fill gaps in your diet—not replace whole foods. When used strategically, they can enhance performance, support recovery, and make adherence to your nutrition plan easier.

Effective supplements for body recomposition include:

• Whey protein isolate – for fast-digesting protein post-workout

• Greens powders – to support micronutrient intake

• Complex carbohydrates – for sustained energy

• Omega-3 fatty acids – for inflammation and recovery

• Electrolytes and EAAs – for hydration and muscle repair

These tools help you stay on track, especially when life gets busy.

Body Recomposition Training Program

Functional Bodybuilding for Real-World Strength

The training program best suited for recomposition blends hypertrophy-style lifting with aerobic conditioning and functional movement patterns.

Functional bodybuilding prioritizes building a physique that is:

• Strong

• Aesthetic

• Athletic

• Injury-resistant

Unlike traditional bodybuilding—which focuses strictly on muscle aesthetics—functional bodybuilding includes movement quality, mobility, and performance, making it ideal for everyday athletes.

What Is High-Intensity Functional Bodybuilding (HIFB)?

High-Intensity Functional Bodybuilding (HIFB) is a hybrid approach combining:

• Traditional bodybuilding (for hypertrophy and physique)

• Interval training (for fat loss and metabolic conditioning)

• Functional fitness (for mobility, balance, and athleticism)

Core Training Features:

• Compound movements like squats, deadlifts, and push presses

• Multi-joint, full-body exercises

• Minimal use of Olympic lifts

• Constantly varied, progressive training blocks

• Focus on both aesthetics and performance

HIFB helps you burn fat efficiently while simultaneously building real-world functional strength—all while improving your mobility and overall movement mechanics.

How often do you lift something heavy off the ground in real life? More often than you do a behind-the-neck press.

That’s why compound movements like deadlifts and lunges are more applicable—and more beneficial—for daily function and long-term joint health.

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The Total Body Recomposition Workout Plan for Muscle Gain and Fat Loss

Recomp Training Philosophy

When your goal is to lose body fat and gain lean muscle mass, your training must emphasize intensity, tempo, and heart rate control. Traditional bodybuilding routines rely on moderate loads (50–70% 1RM), 3–5 sets, 6–12 reps, and 1–3 minute rest intervals. These splits typically isolate muscle groups (e.g., chest/triceps, back/biceps, legs/shoulders), progressing through structured periodization to promote hypertrophy.

This body recomposition program adopts a similar structure but with increased volume, shorter rest periods, and higher intensity. Instead of traditional supersets, it uses accelerated functional movements to drive both muscle growth and fat loss.

Workout Structure and Programming

• Intensity: 70–85% of 1RM

• Volume: 4 sets per exercise

• Progressive Load: Increase weight by 5% each set

• Reps: 16–12 per set

• Rest Intervals: 20–45 seconds between sets

• Heart Rate Target: Maintain 140–155 BPM using a fitness tracker (Apple Watch, Whoop, Garmin, Fitbit, etc.)

• Workout Duration: Approximately 45 minutes (resistance training), with an added 20–45 minutes of cardio (steady-state or sprints)

• Split: 3-day training split performed 6 days per week with 1 rest day

• Length: 12-week linear progression program

Progressively increasing the load or reps over time is essential. However, the weight is not as important as hitting the prescribed rep volume. The more reps and sets you complete, the more work your body performs—and the more calories you burn.

Supplement Plan for Body Recomposition

While nutrition and training form the foundation of body recomposition, supplements help bridge nutritional gaps and enhance both performance and recovery.

Whey Protein Isolate

Whey protein isolate is a fast-digesting protein that supports lean muscle growth and recovery. It is filtered to remove lactose, fat, and carbohydrates, delivering a pure, high-quality protein ideal for post-workout consumption and daily use.

Clean Carbs

Clean Carbs provides complex carbohydrates from whole food sources such as sweet potatoes, yams, oats, and blueberries. These carbs fuel performance and promote better glycogen replenishment without the insulin spikes associated with sugars like dextrose or maltodextrin.

Research shows that there is no significant performance benefit between simple sugars and complex carbs derived from real foods (source). Whole food carbs help you maintain energy and minimize fat storage.

BCAA

Branched-chain amino acids support muscle repair, reduce muscle soreness, and enhance intra-workout energy. They are especially beneficial when training in a caloric deficit or during longer sessions.

Beta-Alanine

Beta-alanine helps improve muscular endurance, delays fatigue, and extends time to failure. Research shows that 3.2–6.4g per day of CarnoSyn® Beta-Alanine significantly enhances performance (source).

Krill Oil

Krill oil provides a rich source of omega-3 fatty acids EPA and DHA, which support joint health, inflammation reduction, cardiovascular health, and fat metabolism. A daily dose of 500mg is a valuable addition to any supplement regimen.

Supplement Timing and Dosage

Morning

• Clean Carbs: 1 scoop

• Whey Protein Isolate: 1 scoop

• Krill Oil: 500mg

30 Minutes Pre-Workout

• BCAA: 6.5g

• Beta-Alanine: 5g

• Greens + Reds: 12g

Immediately Post-Workout

• Whey Protein Isolate: 1 scoop

• Clean Carbs: 1 scoop

Equipment You’ll Need

To perform this program effectively, have access to the following:

• Kettlebells (moderate to heavy)

• Dumbbells (moderate to heavy)

• Barbell and plates (25–45 lb, with max load exceeding 135 lb)

• Flat or adjustable bench

• Resistance bands (moderate to intense)

• Fitness tracker (Apple Watch, Whoop, Fitbit, Garmin, etc.)

Why High-Intensity Functional Bodybuilding (HIFB) Works

High-Intensity Functional Bodybuilding (HIFB) combines the best of traditional bodybuilding, interval training, and functional fitness into one hybrid protocol. This approach enhances:

• Strength

• Mobility

• Metabolic output

• Body composition

Unlike CrossFit or Olympic lifting, HIFB avoids high-skill technical lifts and instead focuses on compound movements such as squats, deadlifts, push presses, and lunges. These movements replicate real-life functional patterns, making your training more practical and more efficient.

Functional bodybuilding focuses on performance and physique. The training prioritizes volume, intensity, and proper mechanics, ensuring you not only look good but move well and feel strong in everyday life.

12-week body recomposition plan weeks 1-4

DAY 1 Back and Biceps 

Workout	SET/REP	Rest Interval
Bent Over Single Arm Alternating Dumbbell Row	4 x 16,14,12,10 (70-85% MAX)	30 sec
Lat Pulldown	4 x 16,14,12,10 (70-85% MAX)	30 sec
Seated Cable Row	4 x 16,14,12,10 (70-85% MAX)	30 sec
Bent Over Kettlebell Row	4 x 16,14,12,10 (70-85% MAX)	30 sec
TRX Lying Row	4 x 12 (70-85% MAX)	30 sec
Dumbbell Preacher Curl	4 x 12, 12,10,10 (70-85% MAX)	30 sec
Incline Dumbbell Bench Curl	4 x 12, 12,10,10 (70-85% MAX)	30 sec
EZ Bar Curl	4 x 16,14,12,10 (70-85% MAX)	30 sec
Twisting Dumbbell Curl	4 x 12,12,10.10 (70-85% MAX)	30 sec
AEROBIC/CARDIO COMPONENT
Air Assault Runner/Treadmill	1 MIN WALK:30 SEC RUN, FOR 20 MINUTES

 

DAY 2 Chest And Triceps 

Workout	SET/REP	Rest Interval
High Cable Fly	4 x 16,14,12,10 (70-85% MAX)	30 sec
Cable Fly	4 x 16,14,12,10 (70-85% MAX)	30 sec
Incline Hex Press	4 x 16,14,12,10 (70-85% MAX)	30 sec
Dumbbell Bench	4 x 16,14,12,10 (70-85% MAX)	30 sec
Incline Bench Press	4 x 16,14,12,10 (70-85% MAX)	30 sec
Bar Pushdown	4 x 16,14,12,10 (70-85% MAX)	30 sec
Single Arm Cable Pulldown	4 x 16,14,12,10 (70-85% MAX)	30 sec
Dumbbell Kick Backs	4 x 16,14,12,10 (70-85% MAX)	30 sec
Rope Pulldown	4 x 16,14,12,10 (70-85% MAX)	30 sec
AEROBIC/CARDIO COMPONENT
Air Assault Runner/Treadmill	1 MIN WALK:30 SEC RUN, FOR 20 MINUTES

 

DAY 3 legs and shoulders

 

Workout/FBB	SET/REP	Rest
Single Leg Split Squat	4 x 14,14,12,10 (70-85% MAX)	30 sec
Barbell Romanian Deadlift	4 x 16,14,12,10 (70-85% MAX)	30 sec
Single Arm Overhead Kettlebell Lung	4 x 20,20,20,20 (70-85% MAX)	30 sec
Alternating Weighted Step-ups	4 x 20,20,20,20 (70-85% MAX)	30 sec
Leg Extension	4 x 16,14,12,10 (70-85% MAX)	30 sec
Barbell Hip Thrusts	4 x 16,14,12,10 (70-85% MAX)	30 sec
Kettlebell Goblet Squats	4 x 16,14,12,10 (70-85% MAX)	30 sec
Seated Front Raise	4 x 16,14,12,10 (70-85% MAX)	30 sec
Standing Side Raise	4 x 16,14,12,10 (70-85% MAX)	30 sec
Seated Single Arm Dumbbell Push Press	4 x 14,14,12,10 (70-85% MAX)	30 sec
Kettlebell Swings	4 x 16,14,12,10 (70-85% MAX)	30 sec
Standing Cable Rear Delt Fly	4 x 16,14,12,10 (70-85% MAX)	30 sec
Kettlebell Push Press	4 x 16,14,12,10 (70-85% MAX)	30 sec

  

12-week body recomposition plan weeks 5-8

DAY 1 Back and Biceps 

Workout	SET/REP	Rest Interval
Bent Over Barbell Row	4 x 16,14,12,10 (70-85% MAX)	30 sec
Lat Pulldown	4 x 16,14,12,10 (70-85% MAX)	30 sec
Single Arm Seated Cable Row	4 x 16,14,12,10 (70-85% MAX)	30 sec
Narrow Grip Lat Pulldown	4 x 16,14,12,10 (70-85% MAX)	30 sec
Cable Face Pull	4 x 12 (70-85% MAX)	30 sec
Dumbbell Preacher Curl	4 x 12, 12,10,10 (70-85% MAX)	30 sec
Incline Dumbbell Bench Curl	4 x 12, 12,10,10 (70-85% MAX)	30 sec
EZ Bar Curl	4 x 16,14,12,10 (70-85% MAX)	30 sec
Dumbbell Curl	4 x 12,12,10.10 (70-85% MAX)	30 sec
AEROBIC/CARDIO COMPONENT
Air Assault Runner/Treadmill	1 MIN WALK:30 SEC RUN, FOR 20 MINUTES

 

 

DAY 2 Chest And Triceps

 

 

Workout	SET/REP	Rest Interval
High Cable Fly	4 x 16,14,12,10 (70-85% MAX)	30 sec
Cable Fly	4 x 16,14,12,10 (70-85% MAX)	30 sec
Hex Press	4 x 16,14,12,10 (70-85% MAX)	30 sec
Bench Press	4 x 16,14,12,10 (70-85% MAX)	30 sec
Incline Dumbbell Bench Press	4 x 16,14,12,10 (70-85% MAX)	30 sec
Bar Pushdown	4 x 16,14,12,10 (70-85% MAX)	30 sec
Single Arm Cable Pulldown	4 x 16,14,12,10 (70-85% MAX)	30 sec
Narrow Pushup	4 x 16,14,12,10 (70-85% MAX)	30 sec
Rope Pulldown	4 x 16,14,12,10 (70-85% MAX)	30 sec
AEROBIC/CARDIO COMPONENT
Air Assault Runner/Treadmill	1 MIN WALK:30 SEC RUN, FOR 20 MINUTES

 

DAY 3 legs and shoulders

 

Workout/FBB	SET/REP	Rest
Single Leg Split Squat	4 x 14,14,12,10 (70-85% MAX)	30 sec
Barbell Romanian Deadlift	4 x 16,14,12,10 (70-85% MAX)	30 sec
Front Rack Kettlebell Walking Lung	4 x 20,20,20,20 (70-85% MAX)	30 sec
Leg Press	4 x 20,20,20,20 (70-85% MAX)	30 sec
Leg Extension	4 x 16,14,12,10 (70-85% MAX)	30 sec
Banded Walk	4 x 16,14,12,10 (70-85% MAX)	30 sec
Wide Stance Dumbbell Squats	4 x 16,14,12,10 (70-85% MAX)	30 sec
Seated Front Raise	4 x 16,14,12,10 (70-85% MAX)	30 sec
Standing Side Raise	4 x 16,14,12,10 (70-85% MAX)	30 sec
Seated Dumbbell Shoulder Press	4 x 14,14,12,10 (70-85% MAX)	30 sec
Kettlebell Upright Row	4 x 16,14,12,10 (70-85% MAX)	30 sec
Standing Cable Rear Delt Fly	4 x 16,14,12,10 (70-85% MAX)	30 sec
Standing Single Arm Kettlebell Push Press	4 x 16,14,12,10 (70-85% MAX)	30 sec

 

12-week body recomposition plan weeks 9-12

DAY 1 Back and Biceps

 

Workout	SET/REP	Rest Interval
Bent Over Barbell Row	4 x 16,14,12,10 (70-85% MAX)	30 sec
Pull Ups	4 x 12,12,12,12 (70-85% MAX)	30 sec
Seated Cable Row	4 x 16,14,12,10 (70-85% MAX)	30 sec
Narrow Grip Lat Pulldown	4 x 16,14,12,10 (70-85% MAX)	30 sec
Single Arm Cable Lat Pulldown	4 x 12 (70-85% MAX)	30 sec
Dumbbell Preacher Curl	4 x 12, 12,10,10 (70-85% MAX)	30 sec
Cable Curl	4 x 12, 12,10,10 (70-85% MAX)	30 sec
EZ Bar Curl	4 x 16,14,12,10 (70-85% MAX)	30 sec
Twisting Dumbell Curl	4 x 12,12,10.10 (70-85% MAX)	30 sec
AEROBIC/CARDIO COMPONENT
Air Assault Runner/Treadmill	1 MIN WALK:30 SEC RUN, FOR 20 MINUTES

 

 

DAY 2 Chest And Triceps

 

 

Workout	SET/REP	Rest Interval
High Cable Fly	4 x 16,14,12,10 (70-85% MAX)	30 sec
Cable Fly	4 x 16,14,12,10 (70-85% MAX)	30 sec
Incline Hex Press	4 x 16,14,12,10 (70-85% MAX)	30 sec
Dumbbell Bench Press	4 x 16,14,12,10 (70-85% MAX)	30 sec
Incline Dumbbell Bench Press	4 x 16,14,12,10 (70-85% MAX)	30 sec
Bar Pushdown	4 x 16,14,12,10 (70-85% MAX)	30 sec
Single Arm Cable Pulldown	4 x 16,14,12,10 (70-85% MAX)	30 sec
Narrow Pushup	4 x 16,14,12,10 (70-85% MAX)	30 sec
Rope Pulldown	4 x 16,14,12,10 (70-85% MAX)	30 sec
AEROBIC/CARDIO COMPONENT
Air Assault Runner/Treadmill	1 MIN WALK:30 SEC RUN, FOR 20 MINUTES

 

DAY 3 legs and shoulders

 

Workout/FBB	SET/REP	Rest
Single Leg Split Squat	4 x 14,14,12,10 (70-85% MAX)	30 sec
Barbell Deadlift	4 x 16,14,12,10 (70-85% MAX)	30 sec
Barbell Walking Lunge	4 x 20,20,20,20 (70-85% MAX)	30 sec
Leg Press	4 x 20,20,20,20 (70-85% MAX)	30 sec
Leg Extension	4 x 16,14,12,10 (70-85% MAX)	30 sec
Squats	4 x 16,14,12,10 (70-85% MAX)	30 sec
Wide Stance Dumbbell Squats	4 x 16,14,12,10 (70-85% MAX)	30 sec
Seated Front Raise	4 x 16,14,12,10 (70-85% MAX)	30 sec
Standing Side Raise	4 x 16,14,12,10 (70-85% MAX)	30 sec
Seated Dumbbell Shoulder Press	4 x 14,14,12,10 (70-85% MAX)	30 sec
Arnold Press	4 x 16,14,12,10 (70-85% MAX)	30 sec
Standing Cable Rear Delt Fly	4 x 16,14,12,10 (70-85% MAX)	30 sec
Kettlebell Swings	4 x 16,14,12,10 (70-85% MAX)	30 sec

Functional Foods List 

Protein	Carbohydrates	Healthy Fats	Fruit	Snacks
Whey Protein Isolate	Clean Carbs	Almonds	Peaches	Powercrunch Bars
Chicken	Brown Rice	Avocado	Apples	RX Bars
Beef	Quinoa	Almonds	Pears	Barebells Bars
Plant Protein	Sweet Potatoes	Cashews	Raspberries	Protein Shakes
Salmon (Fish)	Oats	Macadamia Nuts	Blackberries	Nuts
Greek Yogurt	Squash	Pistachios	Nectarines	Fruit
Turkey	Zucchini	Pecans	Oranges	Protein Bites
Ground Turkey	Bok Choy	Peanuts	Blueberries	Quest Chips
Ground Beef	Mushrooms	Flax Seeds	Kiwi	Greek Yogurt
Pork Tenderloin	Black Beans	Sesame Seeds	Plumbs	Carrots And Hummus
Ham	Brussels Sports	Sunflower Seeds	Grapes	Eat Me Guilt Free Brownie
Shrimp	Whole Wheat Pasta	Walnuts	Watermelon	Chicken Chips
Bison	Chickpea Pasta	Coconut Oil	Melon	Edamame
Eggs	Yucca	Amish Butter	Cantaloupe	Lenny And Larrys Protein Cookie
Bacon	Yam	Kefir	Cherries
Tuna	Peas	Olive Oil	Grapefruit
Venison	Green Beans	Pumpkin Seeds	Passion Fruit
Lamb	Eggplant	Peanut Butter	Star Fruit
Lobster	Greens	Almond Butter	Strawberries
Crab	Onions	Nut Milk	Papaya
Elk	Spinach		Mango
Egg Whites	Kale		Pomegranate
	Broccoli
	Asparagus
	Bell Peppers

 

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