The Recomp Nutrition Guide is a practical ebook for recreational lifters who want a leaner waist and more visible muscle without committing to a hard bulk or a crash diet. Built around a simple 3-lever recomposition framework, it shows you how to control training, protein, and calories without tracking every bite or turning meals into a full-time project.

Inside, you’ll learn how to structure 2 to 4 protein-anchored meals per day, what to adjust first when progress slows, and how to make weekly decisions with a simple traffic-light check system. The goal is a repeatable 8-week recomposition phase that keeps gym performance steady, reduces body fat drift, and helps you stay consistent while eating socially, eating out, and living normally.