The #1 reason you're not losing fat and gaining muscle at the same time
Most people think body recomposition is impossible. "You have to bulk first, then cut." That's what every fitness influencer says.
They're wrong.
A 2016 study from McMaster University put subjects on an aggressive caloric deficit with high protein intake (1.1g/lb). The high-protein group gained 2.6 lbs of lean mass while losing fat. The lower protein group? Zero muscle gain.
The difference wasn't the workout program. It wasn't the supplements. It was one variable: protein intake.
Here's what actually works for recomp:
Eat at a slight deficit — 10-15% below maintenance, not a crash diet
Hit 1g protein per lb of bodyweight — every single day, no days off
Train with progressive overload — if the weight on the bar isn't going up over time, you're not building muscle
Sleep 7-9 hours — growth hormone is released during deep sleep, and sleep-deprived subjects lost 55% less fat on the exact same diet
Be patient — the scale might not move for weeks while your body reshapes. Track measurements and photos, not just weight.
I put everything I know into a 10-chapter guide called The Recomposition Blueprint. Covers the full nutrition plan, a 4-day training split, recovery protocols, and a 12-week action plan.
No fluff. Just what works.