It is a process where you loose fat and build muscles. This process is ideal for people with high body fat and skinny fat people.
Usually, Building muscle requires calories, but when it comes to body recomposition, you have to be in a calorie deficit to burn fat but, at the same time, make sure that you are eating enough protein so that your muscles can grow.
General rules
- You want to be in 5-20% calorie deficit of your weight. With higher body fat, you can get closer to 20%. This will give you an optimal performance in the gym, less of decrease in Protein synthesis, and will increase Metabolic rate.
- Protein intake should be 2.2g per kg of bodyweight.
- You should have higher carb and lower fat diet to have better gym performance.
- You should have 4 meals evenly distributed with the same amount of proteins
- You should eat protein and carbs shortly before and after gym