Most fitness advice forces a choice: bulk now or cut later. Body

recomposition building muscle and losing fat in the same window

removes that choice. It is real, documented, and achievable. It is

also consistently botched because most men run it with the wrong

numbers, the wrong structure, or no system at all.

The Recomposition Protocol is a 36-page precision system built around

the Recomp Engine: Baseline, Build, Adapt. You start by calculating

your exact numbers using the Mifflin-St Jeor formula TDEE, protein

target, fat floor, carb allocation, and separate training-day and

rest-day targets. You build a 4-day Upper/Lower training split around

frequency and progressive overload. Then you run a 12-week feedback

loop with a Decision Matrix that tells you what to adjust, when,

and why.'

No guesswork. No generic templates. Numbers calibrated to your body,

reviewed every four weeks.

Inside: step-by-step macro calculator, a full training split with

exercise selection tables, the weekly Decision Matrix, plateau

intervention protocols, a daily macro tracker, and a session log.

The results stalled because the system was missing. This is

the system.

$

20. Permanent access. Log your Day Zero numbers tonight and start

Week 1 tomorrow.