8-Week Guide to Body

Recomposition: How to
Lose Fat and Gain Muscle
Transparent Labs

Can You Lose Fat and Gain

Muscle at the Same Time?
Let's face it: belly fat is the bane of any
fitness enthusiast. If we could target
stubborn fat deposits like we could isolate
specific muscle groups, it wouldn't be
that complicated to lose fat and gain
muscle. Alas, body recomposition is not
as straightforward as one would hope.

Where your body holds onto excess body

fat is unfortunately out of your control,
and you can't gain muscle if you're in a
chronic calorie deficit (1). (Sorry folks,
spot-reduction is a mainstream myth that
just won't go away.)

If you want rock-hard abs, you need to be

lean all over — generally under 10% body
fat if you're a man and sub-12% body fat
if you're a woman. Countless hours of
cardio and crunches aren't the answer,
either (unless your goal is to be
skinny/thin, which is not synonymous with
being lean and muscular).

However, this shouldn't discourage you!

Body recomposition is achievable with the
right diet, training, and supplement
regimen.

This guide will outline all the finer points

of body recomposition and help you get
started on the right foot with an 8-week
diet and workout protocol to lose fat and
gain muscle.

What is Body Recomposition?

Body recomposition is the process

of improving body composition. In other
words, it's when someone wants to lose
fat and gain muscle (thereby reducing
body fat percentage). Another way to look
at it is that body recomposition aims to
increase the proportion of lean body mass
(LBM) to fat mass.

LBM is your total body weight minus fat

mass. (Hence, fat-free mass (FFM) is
synonymous with LBM.) For body
recomposition, the goal is to increase FFM
as this is a corollary of being leaner and
more muscular (2).

While you theoretically can't build muscle

and lose body fat simultaneously, body
recomposition is possible with strategic
calorie-cycling and diligent training. Many
fitness enthusiasts take umbrage with the
claim that it's not possible to lose fat and
build muscle at the same time. Well, doing
so is incompatible with the laws of
thermodynamics and what we know about
human biochemistry: anabolic processes
like muscle hypertrophy require a surplus
of energy (calories), whereas catabolic
processes like burning body fat
necessitate an energy deficit.

You can't have excess calories and a

deficiency of calories at any given
moment.

Intuitively, the "workaround" is to have

intermittent higher-calorie days to
support muscle growth and consume
fewer calories on other days to facilitate
fat loss. Don't worry — this guide provides
a calorie-cycling template to help with
your body recomposition journey.

How to Lose Belly Fat

Let's briefly talk a bit more about belly fat

and why you need to be in a calorie deficit
to get rid of it.

For starters, fat is a complicated organ

system. The biological roles of fat
(adipose) tissue go well beyond insulating
the body and serving as a long-term
energy reservoir.

Moreover, not all body fat is the same —

humans carry several types of fat tissue
with distinct functions (3). The majority of
the fat tissue in humans is white fat, which
is in charge of secreting fat-derived
hormones called "adipokines." Humans
also contain brown fat, a "healthy" fat that
actually increases metabolic rate; hence,
brown fat tends to be higher in lean
individuals. (The physiological roles of
brown fat extend beyond the scope of this
article, so we'll save that for a separate
installment.)

The aesthetic consequence of excess

belly fat is a protruding gut. Having a
portly waistline has many ramifications in
terms of health and longevity. In the case
of belly fat, much of it is white fat tissue
that surrounds internal organs that lie on
the dorsal side of (read: behind) the
abdominal wall; this "internal" white fat is
"visceral fat" — the main culprit of
obesity's numerous harmful effects on the
body (4). As visceral fat accumulates in
the abdominal cavity, the belly and all its
digestive innards start to protrude
outward. The excess belly fat also starts
to "crowd" around vital organs situated in
the abdominal cavity, hindering their
function.

Needless to say, if longevity, health, and

being lean matter to you, then carrying a
large amount of belly fat is not helping.

So, what's the best way to lose belly fat

and gain muscle at the same time?

Surprisingly, the answer is not hours of

abdominal training every day; instead, the
solution is a consistent diet, intense
weight training, and moderate amounts of
cardio to facilitate fat loss.

Remember, if you want to lose belly fat,

you need to get lean all over. And how
does one get lean? By being in a calorie
deficit. Research consistently shows that
calories are king when it comes to
bodyweight changes (5). (We will cover
macros for body recomposition in more
detail later.)

For now, let's keep this simple: one pound

of fat tissue contains about 3,500
calories, meaning you need to expend
about 3,500 calories more than you
consume throughout the week to lose one
pound of body fat. To most people, a
pound of fat sounds trivial. But go to the
supermarket and look at 1.2 pounds of
skinless chicken breast. That's roughly
equivalent to the volume of one pound of
fat tissue since muscle is about 20%
denser than fat (6).

How Much Fat Can You Lose Per

Week?

Generally, the more fat you have to lose,

the quicker you can lose it without
sacrificing hard-earned muscle mass. You
can use this BMR calculator to help
calculate your calorie needs to lose fat
and gain muscle.

For example, someone weighing 300 lbs

at 30% body fat could reasonably aim to
lose 2–3 lbs of weight every week while
being in a modest calorie deficit. On the
flip side, a relatively lean 200-lb athlete
with 15% body fat would likely lose a
generous amount of muscle if they
restricted calorie intake to a sharp
degree.

Bear in mind that you won't lose fat in a

linear fashion every week (e.g., one pound
per week); as you get leaner, your body
will "fight back," so to speak, and there
may be weeks where you stagnate a bit.
Know that this is normal! You will
encounter temporary plateaus when you
want to lose fat and gain muscle
simultaneously.

As counterintuitive as it seems,
intermittently increasing your calorie
intake(specifically from
carbohydrates)can help you overcome
weight-loss plateaus by acutely
revitalizing your metabolism (7). Thus, a
calorie-cycling/carb-cycling diet is a
practical approach for body
recomposition.

Body Recomposition
Macronutrients

There is no "ideal" ratio of macronutrients

for body recomposition. Again, calories
are the primary regulators of body weight.
If there's anything we can gather from
clinical studies, it's that most active gym-
goers fare best on a balanced diet with
a generous amount of protein (8). You
don't need to eliminate carbohydrates
altogether or follow a fad diet (nor should
you when you want to gain muscle and
lose fat).

Carbohydrates are protein-sparing

molecules, and they augment the muscle-
building effects of a protein-rich diet (9).
Having some carbs in your diet will only
benefit the body recomposition process.

Sample Macros for Body

Recomposition

As a starting point for body recomposition

macros, aim for about 30-35% of your
total calorie intake from carbohydrates;
30-35% from protein; and the remaining
30-40% from fats.

Carbohydrates and protein contain four

calories per gram; fat contains nine
calories per gram.

Let's say you need to consume about

2,000 calories per day to facilitate fat loss;
your macros for body recomposition will
be: 150–175 g carbohydrate/150–175 g
protein/65–80 g fat. Note that ranges are
provided to give you some flexibility.

Now, what about intermittent carb refeed

days? On these days, you'll want to
increase your carbohydrate and total
calorie intake to keep your metabolism
happy and encourage muscle growth.
Since you'll eat more carbohydrates on
refeed days, raise your carb intake to 50%
of total calorie consumption and reduce
fat intake to 20% (protein intake remains
relatively static around 30%).

Using the above 2,000-calorie intake as

an example, you might bump your calorie
intake up to 2,800 calories on
carbohydrate refeed days as this should
put you in a modest energy surplus.

Therefore, macros on refeed days will be:

350 g carbohydrate/210 g protein/60 g
fat.

How to Carb-Cycle (Calorie-Cycle)

You will have two non-consecutive days

every week where you follow the carb-
refeed macro and calorie goals. The
remaining five days of the week will be
your baseline "fat-loss" macro and calorie
goals.

It's best to have your carb refeed days on

the same days as your two toughest
workouts of the week (e.g. leg day and
back day). This will ensure you capitalize
on the anabolic effects of intense
resistance training.

Meal Frequency: How Often

Should You Eat?

Ultimately, you know your schedule better

than anyone. The way you distribute your
macros out over the course of a day or
how often you eat is not as critical as
bodybuilding dogma may have you
believe. While meal frequency is an
ongoing debate in the fitness realm, there
is very little evidence that eating 6+
smaller meals per day "stokes your
metabolism." There may be a correlation
between more frequent feeding and
satiety, but that's subjective and
interindividual (10).

The moral of the story is that going 4 to 5

hours without a meal or snack doesn't
mean you're entering "catabolic mode";
as long as you hit your carb, fat, protein,
and calorie goals with 3 to 6 meals/snacks
throughout the day, you'll be just fine.
Since your calories are somewhat lower
on "baseline" days, more meals may
benefit you if hunger pangs arise.

In any case, try and consume at least

three meals spread throughout the day,
preferably eating more carbs in your pre-
workout and post-workout meals. Your
protein and fat intake should be relatively
constant at each meal. But again, don't
stress too much about micro-managing
your macro ratios at every meal; it's just
not necessary unless you're in the final
weeks leading up to a bodybuilding show.

General Diet Tips for Body

Recomposition

Extreme diets and overly restrictive

protocols are not prudent for body
recomposition. When your goal is to lose
fat and gain muscle, you want it to be
sustainable.

Consider how many times you've seen

someone "achieve" their weight-loss goal,
then slowly regain all the weight in the
ensuing months. There is no "destination"
for your body; having the physique of your
dreams is an everlasting process that
requires healthy habits.

Getting in shape is great, but only if

you stay in shape.

On that note, here are some general diet

tips to follow for body recomposition:

Consume at least 20 grams of lean

protein with every meal
Include a moderate portion of
healthy fat sources at each meal
Eat plenty of fibrous vegetables and
fruits
Consume a 2:1 ratio of
carbohydrates to protein in your pre-
workout and post-workout meals
Limit intake of added sugars
Avoid prepackaged fried foods and
foods made with hydrogenated
vegetable oils
Eat slowly (enjoy your food!)

It doesn't make much difference what

foods you eat as long as you meet your
nutrient and calorie goals. Nevertheless,
you should emphasize whole nutrient-
dense foods over highly processed
"empty-calorie" foods. Forty grams of
carbohydrates and 15 grams of fat from a
candy bar is nowhere near as satiating as
the same amount of carbs and fat from a
sweet potato and a handful of almonds.

Below, you'll find a comprehensive list of

wholesome foods and their portion sizes.
This will make it easier to keep track of
your macros and calorie intake.

Suggested Foods to Lose Fat

and Gain Muscle

Lean Protein Sources (6-8 grams

protein per serving size)

Chicken Breast: 1 oz or 28.35g

Turkey Breast: 1 oz or 28.35g
Fresh fish: 1 oz or 28.35g
Shellfish: 25 oz or 35.5g
Egg Whites: 2 eggs worth or 67g
Egg Beaters: ¼ cup or 2.15 oz or
61g
Salmon Fillet: 1 oz or 28.35g (also
counts as ½ a fat serving)
Lean Sirloin: ¾ oz or 21.25g
Eggs: 1 egg or 50g (also counts as 1
fat serving)
Salmon: 1 oz or 28.35g (also counts
as ½ a fat serving)

Healthy Fat Sources (5-8 grams fat per

serving size)

Aged and fresh cheeses: 1 oz or

28.35g
Avocado: 1 oz or 28.35g
Almonds: 6 pieces or 8.6g (dry
roasted)
Benecol Light: 1 tbsp or 14g
Cashews: 1/3 oz or 1 tbsp or 9.65g
Enova Oil: 1 tsp or 4.5g
Flax Oil: 1 tsp or 4.5g
Extra-Virgin Olive Oil: 1 tsp or 4.5g
or 0.16 oz
Peanuts: 1/3 oz or 9.36g
Peanut/Almond Butter: 2 tsp or
0.38 oz or 10.6g (smooth or crunchy)
Pecans: ¼ oz or 1 tbsp or 7.44g
Salad Dressing: 2 tbsp or 30g (light
or reduced-fat)
Sesame Seeds: 1 tbsp or 1/3 oz or
9.4g
Smart Balance Light Spread: 1 tbsp
or 14g
Sunflower Seeds: 1 tbsp or 1/3 oz or
9g
Walnuts: 1 tbsp or 1/4 oz or 7.5g

Complex Carbohydrate Sources (12-15

grams carbohydrate per serving size)

Bagel: ½ or 42g (whole-wheat, oat-

bran, 9-grain)
Bread: 1 slice or 32g (whole-wheat,
oat-bran, or 9-grain)
Ezekiel Bread: 1 slice (sprouted
grains with no flour)
Whole Wheat English Muffin: ½ or
33g
Pita Bread: ½ or 32g (6.5 inches in
diameter)
Whole Wheat Tortilla: 1 or 35g (6
inches across)
Barley: 25 tbsp or 15.6g (pearled or
dry)
Kashi Medley: 1/3 cup or 19.8g
Cream of Wheat: 5 tbsp or 16.7g
(regular or quick, and dry)
Granola: 5 tbsp or 16.5g
Grape-Nuts: 5 tbsp or 16.5g
Honey: ¾ tbsp or 15.8g
Millet: 5 tbsp or 18.75g (dry)
Oat Bran: 5 tbsp or 20.5g (dry)
Oatmeal: ¼ cup or 20g (dry)
Pasta: 1/3 cup or 46g (wheat and
cooked)
Quinoa Grain: 75 tbsp or 18.6g (dry)
Rice: 1/3 cup or 64.35g (brown long-
grain and cooked)
Rolled Oats: ¼ cup or 20.25g
Steel Cut Oats: 1/8 cup or 20g (dry)
Baked Potato: 8g or 2.25 oz (no
skin)
Baked Sweet Potato: 7g or 2 oz (no
skin and baked)
Yams: 7g or 2 oz (no skin and baked)
Black Beans: 106g or 3.75 oz
(canned)
Red Kidney, Pinto Beans: 85g or 3
oz (canned)

Dairy (5-15 grams carbohydrates & 8-

12 grams protein per serving size )

Skim Milk: 1 cup or 8 fl oz

1% Milk: 1 cup or 8 fl oz
Plain Non-Fat Greek Yogurt: ¾ cup
or 170 g
Non-Fat/Low-Fat Cottage
Cheese: ½ cup or 113 g

Fibrous Greens (Include at least one

portion of green vegetables with each