The body recomposition plan

Eight weeks is long enough for training and eating to show up as a visible trend, and short enough that you can actually hold a plan together. Your bodyweight is noisy day to day — water, salt, sleep — so the plan judges progress on rolling averages over weeks, not on any single morning on the scales.

At the end of a block you look at the trend, adjust the numbers, and run the next one. That is the whole model.

Four lifting sessions a week — two push, two pull — each built to take around thirty-five minutes. Every session opens with compound movements, then pairs the remaining work into supersets so the whole thing fits a busy gym and a short window.

Progression is simple: work inside a rep range, and when you reach the top of the range on every set, the weight goes up next time. Weeks four and eight are lighter deload weeks, which is when the recovery actually turns into growth.

Recomposition runs on two levers: enough protein to build and keep muscle, and a calorie intake slightly below what you burn so fat comes off. Rest days and training days get different targets, because you do not eat the same on a day you train as a day you don't.

You log what you eat — by photo, by barcode, or from a list of your usuals — and the app keeps score on calories, protein, carbohydrate, fat, sugar and alcohol. If your rolling weight stops moving, the targets adjust themselves rather than leaving you to guess.

Four sessions a week, about thirty-five minutes each. Food logged honestly enough that the numbers mean something. A weigh-in most mornings. That is the commitment — no two-hour workouts, no banned foods, and treats are part of the plan rather than a failure of it.

This suits someone newer to structured training, or coming back after a break, who wants to look different rather than just weigh less. If counting calories has been difficult for you in the past, speak to your GP before starting — that conversation matters more than any plan.