⚖️ Science report
Maintenance & Recomposition
The science of losing fat and building muscle at the same time — and how to keep your results for the long term.
Barakat et al. 2020Antonio et al. 2014–2015Wing & Phelan 2005
TDEE
Calories
maintenance
2.0–2.6
Protein
g/kg/day
±150
Carb cycle
kcal/day
Months
Progress
visible result
📚 Scientific references▼
- Barakat, C., et al. (2020). "Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?" Strength Cond J, 42(5), 7–21.
- Antonio, J., et al. (2014). "The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals." JISSN, 11:19.
- Antonio, J., et al. (2015). "A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition." JISSN, 12:39.
- Wing, R.R., Phelan, S. (2005). "Long-term weight loss maintenance." Am J Clin Nutr, 82(1 Suppl), 222S–225S.
- Helms, E.R., Aragon, A.A., Fitschen, P.J. (2014). "Evidence-based recommendations for natural bodybuilding contest preparation." JISSN, 11:20.
- Schoenfeld, B.J., Grgic, J. (2018). "Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy." Strength Cond J.
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