6-month recomp journal - down 4% bodyfat, lifts up, here's what worked

[TransformTrack]

Six month check-in on my recomp and I'm genuinely chuffed, so here's the log. Goal was lose fat, keep/gain muscle at the same time. Starting vs now:

• Weight: 84kg -> 81kg (only 3kg but composition changed a lot)
• Bodyfat (calipers, rough): ~22% -> ~18%
• Bench: 80kg -> 92.5kg
• Squat: 110kg -> 132.5kg

What worked: high protein, tiny deficit, and just not quitting.

[GainsGuru]

Great log and realistic numbers - this is what an actual recomp looks like, not the 20kg-in-12-weeks nonsense. The lifts going up while weight came down is the real proof you gained muscle, scale be damned.

[TransformTrack]

That's exactly what kept me going when the scale barely moved - the bar kept loading up.

[MuscleMentor]

The 'only 3kg' is the headline trap. You recomposed - lost fat, added muscle - so the scale undersells it massively. Progress photos and lift numbers tell the true story way better than weight.

[GymNoob22]

What protein were you running? Recomp seems to live or die on that from what I read.

[TransformTrack]

About 2g per kg, every single day, non-negotiable. I think that plus the small deficit is the whole secret. Nothing fancy.

[NutritionNerd]

Textbook. High protein + small deficit + progressive overload + time = recomp. People want a trick and the trick is just doing those four boring things for six months straight.

[TransformTrack]

Honestly yeah. Posting this partly to prove the boring approach works. Onto the next six months.

[ChallengeChamp]

Inspiring log, mate. The before/after on the lifts especially. Keep updating it.