The Ultimate Guide To Body Recomposition


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There is a pervasive myth in the fitness industry…

that you must do a heavy bulk to gain muscle and that it is impossible to build muscle while losing fat. But the latest scientific research tells us that simply isn’t true.

If you want to learn how to completely transform your body by gaining muscle WHILE losing fat, this is the best truly science-based guide for doing it!


15 science-based chapters, 140+ scientific references and 250+ pages of nutrition knowledge:

Calories, macros & micros

You will learn exactly how to set up your calories, protein, carbs and fats depending on whether your main goal is to build muscle, lose fat or do both equally.

Sample meal plans

Even though a flexible approach is encouraged, meaning no foods are strictly “off limits”, there are still MANY details we should pay attention to for the best results. The sample meal plans included can take the guesswork out for you when it comes to food choices.


How much cardio? What type? LISS, HIIT, both or neither? Should you do cardio before or after weights? What about fasted cardio and stubborn fat? All your questions are answered in Chapter 12.


Supplements are not the most important factor for your transformation, but they can make a difference when it comes to body recomp. You will learn the 3 Supplements Tiers based on safety, cost and efficacy.

Sleep and recovery

How much sleep do you really need for body recomp? What are the best tips for getting more and better quality sleep for muscle repair and recovery? Chapter 14 explains everything you need to know about sleep and stress.


While the majority of the book is dedicated to diet, there is still a full chapter dedicated to weight training for body recomp. Sample splits and programming details are included.

Pre, intra & post-workout

Often neglected by many people these days, how you time your nutrition around your workouts can actually impact how well you recomp. You will learn how to time your meals around training to maximize performance and recovery.

Self-coaching & updates

Chapter 6 is titled “The Art of Self-Coaching” and will explain how to adjust your diet on the fly and exactly what to do once you’ve reached your target level of bodyfat to keep progress coming.






“Using Jeff’s research-based approach to training and nutrition, I was able to achieve an exceptionally fast body recomposition. In less than three months, I had simultaneously burned more fat and built more muscle than I had ever thought possible.”





“I have ACTUALLY ran Upper/Lower, pPL, Fullbody, and even Powerbuilding through Jeff while UTILIZING his Body recomp guide. I cannot Say enough Good things about Jeff’s Work and how much he has changed my life.”





“I used your guide to cut from 220lbs first image to 185lbs second image. Used your FORMULA to create maCros for my body composition. Thanks Jeff tom from Yorkshire England 

Yes, i incorporated KIWI!!!   ←←←←←←←🥝🥝🥝🥝🥝🥝”


Customer Reviews

Based on 107 reviews
Peter Fischer
A program that let's me do everything

This has been a great program so far that has a solid mix of higher and lower rep sets that doesn't overdo anything. I still get minor soreness during the focus days that let's me know I'm hitting things properly while not being too sore to fit the cardio in that I need to maintain. Highly recommend for the athlete who needs a program that allows for flexibility.

Oliver Hansen
Nice reading

Alot of nice knowlegde and nice thinks to geek about

Solomon Sabourin
Informative and Easy to use

A great guide for a good price. The information is organized very well which makes it easy to go back and review anything you want to re-read.

Miguel Urdaneta
Love it

Even if I haven’t been able to completely stick to my plan I’m still seeing progress

Christopher Campbell

I thought there would be a guided workout routine. And it was more of a research paper

Will this plan tell me my calories and macros?

Yes, of course! Chapter 8 explains exactly how to set up your calories, protein, carbs and fats based on your bodyweight, estimated bodyfat, and other factors specific to you. There are many detailed examples given for calculating macros based on whether you are a beginner, intermediate or advanced trainee.

Is this plan suitable for males and females?

Yes! Anyone who is looking to build muscle and lose fat will benefit from this plan. It includes multiple examples of different males and females with different ages, experience levels, and goals to teach you how YOUR nutritional approach should be optimized to build muscle and lose fat!

Can I do this on a vegan or vegetarian diet?

Yes! Chapter 9 specifically discusses important protein considerations for vegans. For example, you will learn the importance of consuming complete proteins that have all nine essential amino acids and their role in muscle protein synthesis (crucial for recovery and growth). There are practical examples of how pairing two incomplete proteins can be used to ensure that your meal contains all essential amino acids. There are further details included that dive into the science and make practical recommendations for vegans and vegetarians.

Will this plan tell me how much cardio to do?

Yes! Chapter 12 explains the frequency (times per week), intensity (high or low), and different modalities of cardio you should use, while also providing multiple examples with mock-subjects who have different goals, starting points and dietary approaches.

I heard recomposition is only possible for newbies. Can recomposition actually work if I have been lifting for a while?

Yes, even people with lifting experience can recomp. The latest research shows that trained individuals build muscle while losing fat quite commonly in exercise science studies. If you’d like a little more background, check out my video explaining the science behind body recomposition.

I haven’t lifted weights in a while. Should I bulk, cut or recomp?

Recomp. Because of the muscle memory effect, you will be able to build muscle very quickly, making it quite simple to see simultaneous muscle gain and fat loss. Whether you should enter a caloric surplus, caloric deficit or eat maintenance calories depends on your current bodyfat level, how long your break was and a few other factors. The book details exactly how to set this up to best leverage the muscle memory effect and transform your physique efficiently.

I am currently “skinny fat”. Should I bulk, cut or recomp?

“Skinny fat” is a slang term for people who have a high bodyfat %, but low level of muscularity. While a bulking approach may be tempting (since you want to build muscle quickly), bulking will lead to even more fat gain, along with the potential associated health risks. Probably not the best option. Cutting may also be tempting (since you want to lose fat quickly), but an aggressive cut will seriously dampen your muscle building goals. This is why recomp is the ideal route for anyone who falls in the “skinny fat” category. Chapter 7 is entirely dedicated to “The Skinny Fat Dilemma”.