recomposition, made visible.
Lean rising and fat falling on one honest chart, so a client watches the change instead of guessing at it.
weight is the wrong number.
A client can hold the same bodyweight for weeks while their body changes underneath it: lean tissue climbing, fat falling. Recomposition is that quiet trade, and the only way to see it is to stop watching the scale and start watching the two masses that actually move.
lean up, fat down, weight flat.
Twenty-four weeks of one client. Bodyweight drifts only a couple of kilograms, but lean and fat move in opposite directions the whole way. On a shared scale the gap between them is the story the scale alone would bury.
who recomposes, and how fast.
Building muscle and losing fat at once is most pronounced in newer lifters, people returning after a layoff, and anyone carrying higher body fat. The leaner and more advanced a client, the slower it goes, and the more it pays to phase the focus.
| novice / returning | intermediate | lean & advanced | |
|---|---|---|---|
| lean gain / month | 0.5 - 1.0 kg | 0.25 - 0.5 kg | 0.1 - 0.2 kg |
| fat loss / week | 0.7 - 1.0% bw | 0.5 - 0.7% bw | 0.3 - 0.5% bw |
| recomposition | fast, both at once | steady, both at once | slower, often phased |
| protein target | 1.6 g/kg | 1.8 - 2.0 g/kg | 2.0 - 2.2 g/kg |
Ranges reflect commonly cited resistance-training and body-composition figures. Individual results vary with adherence, sleep, and training history.
the levers, in order of leverage.
Recomposition is not a trick. It is a handful of inputs applied consistently for months. These are the ones that move the line, ranked by how much they matter.
the honest answers.
Can you build muscle and lose fat at the same time?
Yes. It is clearest in novices, returning lifters, and people with higher body fat. Already-lean advanced lifters recompose slowly and often alternate focused gaining and cutting phases instead.
Why does the scale barely move?
Because lean tissue is replacing fat at a similar weight. The scale can sit still for weeks while the body underneath changes. That is exactly why Trainbase tracks the two masses, not bodyweight alone.
How is body-fat percentage estimated?
From the readings a coach logs over time. Every estimate is treated as an estimate, and the trend is read rather than any single measurement, so one noisy reading never derails the picture.
How long before it shows?
Give it eight to twelve weeks of consistent training and protein. Recomposition is a slow, honest line, and the chart is built to make that slow change legible.