If you’ve ever wondered whether you should cut fat first or bulk up to build muscle, here’s the good news: you don’t have to choose. With the right approach, you can lose fat while gaining lean muscle — a process known as body recomposition.
The secret lies in combining smart training, the right nutrition, and lifestyle habits. Below, you’ll find a detailed workout plan, nutrition breakdown, and practical tips to help you get leaner and stronger at the same time.
Step 1: Train Smart – Build Muscle While Burning Calories
Strength training is the foundation of muscle growth, while cardio helps you burn calories. The goal is to stimulate muscle with progressive overload (lifting heavier or more reps over time), and pair it with just enough cardio to accelerate fat loss.
Example Weekly Training Plan (5 Days)
Day 1 – Upper Body (Push: Chest, Shoulders, Triceps)
- Bench Press – 4 sets x 6–8 reps
- Incline Dumbbell Press – 3 x 10–12
- Overhead Press – 3 x 10
- Dumbbell Lateral Raises – 3 x 12–15
- Triceps Dips or Pushdowns – 3 x 12
Day 2 – Lower Body (Quads, Glutes, Hamstrings)
- Squats – 4 x 6–8
- Romanian Deadlifts – 4 x 8–10
- Walking Lunges – 3 x 12 per leg
- Leg Press – 3 x 10
- Glute Bridges or Hip Thrusts – 3 x 12–15
Day 3 – Active Recovery or Cardio
- 20–30 minutes light cardio (cycling, incline walking, swimming)
- Mobility/stretching work
Day 4 – Upper Body (Pull: Back, Biceps, Rear Delts)
- Pull-Ups or Lat Pulldown – 4 x 8–10
- Barbell Rows – 4 x 8–10
- Dumbbell Rear Delt Flys – 3 x 12–15
- Bicep Curls – 3 x 12
- Hammer Curls – 3 x 12
Day 5 – Full Body + Conditioning
- Deadlifts – 4 x 5–6
- Push-Ups – 3 x 15–20
- Kettlebell Swings – 3 x 20
- Burpees or Battle Ropes – 3 x 30 seconds
- Finish with 15–20 minutes HIIT (sprints, bike intervals, rowing)
Day 6 – Optional Cardio & Core
- 30–40 minutes steady cardio
- Core work: Plank (3 x 60s), Hanging Leg Raises (3 x 12), Ab Rollouts (3 x 12)
Day 7 – Rest
👉 Tip: Focus on strength progression in the big lifts (squats, deadlifts, bench press, pull-ups). That’s where most of your muscle gains come from.
Step 2: Nutrition – Fuel Muscle Growth, Burn Fat
Your diet determines whether you lose fat or gain fat. The trick is eating in a slight calorie deficit while giving your body enough protein and nutrients to build muscle.
Macronutrient Breakdown (per day)
- Protein: 1.6–2.2 grams per kg of body weight
- Carbs: 2–4 grams per kg (choose whole-food sources)
- Fats: 0.8–1 gram per kg (for hormone health)
Calorie Strategy
- Start at ~250–500 calories below your maintenance level
- Track progress weekly (photos, scale, strength)
- If fat loss stalls, reduce calories slightly or increase activity
Step 3: Example Meal Plan
Here’s a sample day of eating for someone aiming for body recomposition:
Breakfast
- 3 whole eggs + 3 egg whites
- 1 cup oatmeal topped with berries and chia seeds
- Black coffee or green tea
Snack
- Greek yogurt (unsweetened)
- 1 scoop whey protein
- Handful of almonds
Lunch
- Grilled chicken breast (150–200g)
- 1 cup quinoa or brown rice
- Steamed broccoli, carrots, and zucchini
- Olive oil drizzle
Snack
- Apple or banana
- 2 tablespoons natural peanut butter
Dinner
- Salmon fillet (150–200g) or lean beef
- Sweet potato or roasted potatoes
- Mixed green salad with avocado
Post-Workout (if training in the evening)
- Protein shake + 1 banana
👉 Adjust portion sizes based on your calorie target and body weight.
Step 4: Tips & Tricks for Faster Results
✔ Prioritize protein every meal – helps muscle recovery and keeps you full.
✔ Lift heavy & push for progress – add weight, reps, or sets over time.
✔ Balance cardio – 2–3 sessions per week is enough; don’t overdo it.
✔ Stay hydrated – 3–4 liters of water daily keeps your metabolism running.
✔ Sleep 7–9 hours – muscle repair happens at night.
✔ Don’t crash diet – too steep of a calorie cut kills strength and slows metabolism.
✔ Track everything – workouts, meals, weight, and progress photos.
Step 5: Common Mistakes to Avoid
🚫 Doing only cardio and skipping strength training
🚫 Cutting calories too aggressively
🚫 Neglecting protein intake
🚫 Training every day without rest
🚫 Expecting overnight results
FAQs
Q: Can beginners lose fat and build muscle faster?
Yes. Beginners and people returning after a break usually see the fastest changes.
Q: How long does body recomposition take?
Visible changes usually appear in 8–12 weeks with consistent effort.
Q: Do I need supplements?
Not required, but protein powder, creatine, and omega-3s can help.
Final Word
Losing fat while building muscle is absolutely possible. The formula is simple: lift heavy, eat smart, recover well, and stay consistent. Small daily habits lead to big results over time.
If you follow this plan with patience, you’ll notice your body becoming leaner, stronger, and healthier every week.
