Deepa Maharjan
ACE-CPT · PN-1
Recomp
Twelve weeks changing the ratio, not the number.
12 wks
3/wk
70 min
Beginner to intermediate
What this block is
Recomposition is unfashionable because it is slow and the scale barely moves. It is also what most people actually want: the same weight on the tag, a different shape underneath it, and no rebound in month four.
Protein is held high, calories sit near maintenance, and lifting carries the whole load. We measure and photograph monthly, because twelve weeks of a still scale will otherwise convince you that nothing is happening.
Entry: Open to anyone who has finished Foundation, or who already trains.
| Day | Focus | Main work |
|---|---|---|
| Day 1 | Lower and pull | Squat · Romanian deadlift · row · chin |
| Day 2 | Upper and trunk | Bench · overhead press · dip · anti-rotation |
| Day 3 | Full body | Trap-bar deadlift · incline press · lunge · carry |
| Waist at navel | cm |
|---|---|
| Back squat | 5RM |
| Bench press | 5RM |
| Monthly photographs | front / side |
What you leave with
- A waist down three to six centimetres with the scale roughly level
- Every tracked lift up, none held back for the diet
- A maintenance plan you keep after week twelve
Bring
Who coaches it
Sunita Gurung
CSCS · IWF-2
Members who ran this block
Their measured start and finish, on the same page as the plan.
Sabina Rai
The scale moved two kilos. Everything else moved a great deal more.
Questions people ask about this block
Check the waist and the lifts. If the waist is down and the squat is up, it is working exactly as designed. The scale is the least useful of the three.
No. Pick one. Running a deficit and a recomposition at the same time gives you the worst of both.
Also under lose fat
Metcon
Ten weeks of conditioning that respects your lifting.
Your first session costs nothing.
You will be met at the door, screened by a coach and put through a real session — not a sales tour. Wear flat shoes. We have everything else.