Slow & Steady Wins the Recomp
Body recomposition is about shifting your shape — not shrinking your size. Rhonda the Recomp Aficionado will guide you through smart training, consistent eating, and lasting change.
Your Target Plan
Recomposition requires patience and precision. You’ll eat at maintenance to fuel performance while changing your body’s ratio of muscle to fat.
- Calories: Maintenance level (not a deficit)
- Protein: Moderate to high for muscle retention and recovery
- Carbs & Fats: Balanced to support energy and satiety
Your Strategy
This is the long game — a mix of smart lifting, daily movement, recovery, and consistent nutrition. Expect gradual, sustainable change.
- 🏋️♀️ Strength train 3–5x/week with intention
- 🚶♀️ Maintain a base step count of 8,000+ per day
- 📊 Track your intake weekly — habits matter most here
- 😴 Sleep 7–9 hours per night to maximize performance
- 🧘♀️ Recomp takes time — trust the process and stay consistent
“Recomp takes patience, but the payoff is huge. Trust the process and train with intent.” – Rhonda the Recomp Aficionado
Free Guides to Help You Recomp Your Body
Flexible Dieting Guide
Set your macros to lose fat and build muscle without cutting out your favorite foods.
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PHUL Training Guide
Train for strength and muscle with this upper/lower split perfect for body recomp.
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PPL Workout Plan
A structured Push, Pull, Legs split to help you maintain lean mass during fat loss.
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Budget Meal Planner
Plan high-protein, fat-loss-friendly meals without breaking your budget.
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Food Made Simple
Delicious, macro-friendly recipes to help you hit your nutrition goals for recomposition.
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