Muscle Gain Forum

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.

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.

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

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.

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

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

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.

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

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