Body recomposition isn’t magic.
It’s systems.

1️⃣ Train with intent
Focus on compound lifts.
8–15 reps per set.
The last few reps should slow down and feel hard while form stays clean.

If every set feels easy, you’re not stimulating muscle growth.

Follow a structured program.
Same lifts week to week.
Progressive overload beats freestyling every time.

2️⃣ Eat around maintenance
Aim for calories at maintenance ±10%.
This allows fat loss while supporting muscle gain.

Not a massive cut.
Not a dirty bulk.
Precision matters.

3️⃣ Prioritize protein + recovery
Protein intake:
0.6–1.0 g per lb of bodyweight
Use ideal bodyweight if obese.

Sleep 7–9 hours per night.
Rest trained muscle groups 48–96 hours between hard sessions.

If you’re training the same muscles 5–6 days per week, intensity is too low.
That burns calories.
It doesn’t change your physique.

This is the exact evidence-based approach I used to build my physique.

Follow my page if you want training and nutrition that actually works.
IG=@proofofworkfitness