Body recomposition is probably one of the most frequently used terms when it comes to people willing to go through the fitness transformation process and achieve the desired results. But what are the profiles of people that actually have the predisposition to body recomposition?
Let’s start with the definition.
Body recomposition is the process based on gaining muscle mass and losing body fat at the same time.
So, who can expect body recomposition?
1. absolute beginners
2. lifters returning from a training layoff
3. those with exceptionally good muscle-building genetic (also known as “genetic freaks”)
4. those who are not natural lifters (also known as “chemically enhanced lifters”)
If you belong to any of the listed categories, then you are one of the few lucky ones because you can achieve both bulk and cut phase at the same time and your progress will be visible pretty fast.
Body Recomposition Profile Analysis
If you are a skinny beginner, you are recommended a moderate calorie surplus of about 10 to 20% compared to your maintenance calorie intake. On the contrary, overweight beginners are advised to achieve a deficit of 20% of the maintenance calorie intake. In both cases, it’s necessary for you to introduce a high protein diet (1g/lb of bodyweight is a good starting point).
Besides, what’s necessary is to adhere to the progressive overload principle while at the same time keeping a good technique. Ego lifting is not an option because you can injure yourself and get away from the gym for a long time. And you really don’t want to experience that.
Lifters Returning From a Training Layoff
You can also achieve recomposition if you are an intermediate or advanced lifter and you haven’t had a workout for several weeks or months. What the previous category lacks and you don’t is the experience, i.e. muscle memory.
Muscle memory is defined as a type of procedural memory that keeps the number of muscle cells unchanged for a while after you’ve stopped working out. Thanks to muscle memory, it is possible for you to go back to the previous condition pretty fast.
Having in mind that you are an experienced lifter, you already know safe techniques and you can carry out the progressive overload quickly without being injured.
There’s really not much to say for the category of lifters with exceptionally good muscle-building genetics. Simply put, they are people who build muscle mass extremely easily. These “genetic freaks” are visibly muscly even before they’ve entered the gym for the first time.
Even during their first contact with weights, they are considerably stronger than the average lifters. Their physical appearance frequently provokes questions such as: “Do you take juice (steroids)?”
Chemically Enhanced Lifters
While all of the previously listed categories refer to natural lifters, chemically enhanced lifters consume steroids that let them rapidly increase the number of muscle cells. Thanks to the higher levels of testosterone, lifters from this category practically become muscle-building machines.
What if you don’t belong to any of these categories?
In this case, you have to stick to traditional methods: bulking and cutting cycles. If you want to stay dry during the year and still make progress, you should do shorter bulk phases lasting from 2 to 4 months and then the cutting phases lasting anywhere between half a month and a month.
If being lean is not that important to you, then you can also tolerate longer bulk phases (to up to 6 months). In this case, we advise you to stop this phase as soon as you start feeling uncomfortable with the way you look. This sense of discomfort is a natural result of spending a lot of time working out and still having your body in the bear mode, especially if you have to take off your clothes in front of other people. The fat increase is expected but it cannot be too high. The focus should be on increasing pure muscle mass.
We hope that this article has been useful to you and that now you know which body recomposition category you belong to.