Body Recomposition: The New Science
The old dogma said you had to bulk then cut. The new science says: with the right inputs, you can do both at once. It's called body recomposition, and it works for beginners, returning lifters, and anyone with >18% (men) or >25% (women) body fat.
The 3 pillars of recomp
Pillar 1 — Slight caloric deficit (-10 to -15%) Not a starvation cut. Enough to nudge fat loss without killing recovery.
Pillar 2 — High protein (1.8–2.2 g/kg body weight) Non-negotiable. Protein preserves muscle during a deficit and fuels synthesis.
Pillar 3 — Progressive resistance training (4–5 days/week) Lift heavy. Recomp fails when people do cardio-only. Your body keeps what you use.
The 12-week recomp structure
| Phase | Weeks | Focus |
|---|---|---|
| Prime | 1–2 | Baseline, habit-build, full intake |
| Burn | 3–6 | Deficit active, strength-preserve sets |
| Reset | 7 | Maintenance calories, deload |
| Burn | 8–11 | Deficit resume, intensity up |
| Stabilize | 12 | Maintenance, measure, plan next cycle |
Sample day (90kg male, Disciplined persona)
Why most people fail recomp
How FTW solves it
The AI calculates your exact deficit, protein target, and training load based on your body + persona. Every 2 weeks it re-calibrates based on actual progress. No spreadsheets, no guesswork.
Expected results (realistic)
Results vary from person to person.
Start your 12-week recomp with FTW. FTW Fitness is currently free to download and use on App Store and Google Play.
