The Smart Way to Add Muscle After Weight Loss

Whether you’ve just finished a big weight loss journey or are looking to improve your physique, gaining muscle without piling on fat can feel tricky. This is especially true after months of dieting or significant weight loss, when your body and mind are both adjusting to a new normal. Here’s how we help our members approach recomposition effectively.

Understanding Recomposition

Body recomposition refers to gaining muscle while minimising fat gain, essentially building lean mass without reverting to previous heavier weights. It’s different from traditional “bulking,” which often allows more fat gain to prioritise muscle.

The key principle is caloric balance: slightly above maintenance (around 200-300 calories) to provide energy for muscle growth, while ensuring protein intake is sufficient to support hypertrophy. Studies suggest that even small, controlled increases in calories paired with strength training can maximise lean mass gains while limiting fat accumulation (Schoenfeld, 2010; Morton et al., 2018).

Practical tip: Start with a modest calorie increase (10-20% above current intake) and monitor how your body responds weekly. Avoid large jumps in calories, this helps both psychologically and physiologically.

Strength and Hypertrophy Training Are Critical

Nutrition alone won’t change body composition significantly. Your muscles need mechanical stimulus to adapt, grow, and strengthen. Key hypertrophy principles include:

• Training within proximity of failure

• Applying mechanical tension to muscles

• Progressively overloading to increase stress over time

Even for members who have focused heavily on conditioning, incorporating structured strength training is essential. Research consistently shows that resistance training paired with adequate protein intake drives muscle gain and supports body recomposition (Slater & Phillips, 2011; Aragon & Schoenfeld, 2013).

Practical tip: Aim for 2-4 structured resistance sessions per week, focusing on compound movements, progressive overload, and hitting target muscle groups with sufficient volume.

Protein Is Your Ally

Protein intake is critical during recomposition. Meta-analyses highlight that supplementing protein or hitting higher daily targets supports muscle mass increases even during modest caloric surplus (Morton et al., 2018).

Practical tip: Aim for ~1.8-2.2g per kg of body weight daily. Spread intake across meals to optimise muscle protein synthesis.

Tracking Progress Objectively

It’s easy to get caught up in the scale, especially if weight fluctuates due to water, glycogen, or recent meals. Instead, track:

• Tape measurements (arms, chest, legs etc)

• Body fat assessments

• Digital scales (look for trends, not single readings)

Even if digital scales aren’t perfectly accurate, seeing correlations over time can help gauge progress and reduce anxiety.

Practical tip: Take measurements every 1-2 weeks. Look for trends rather than obsessing over day-to-day fluctuations.

Patience and Mindset

The first few kilos of recomposition often feel easier because your body is primed for change. After initial gains, progress can plateau or slow due to physiological adaptation, the body becomes more efficient at energy use. This is where patience is crucial.

Practical tip: Accept that progress isn’t linear. Celebrate small wins like increased strength, improved training energy, or fuller muscle pumps. Combine this mindset with practical strategies like diet breaks, re-evaluating caloric intake, and consistent training.

Key Takeaways

• Recomposition requires calorie management, protein intake, and structured resistance training.

• Start with a modest calorie surplus (~200-300 kcal) and monitor responses.

• Strength training and hypertrophy principles drive muscle growth.

• Track progress objectively, using tape, body fat, and digital scales.

• Patience is essential, progress may slow after initial gains.

By combining science-backed strategies with practical approaches, members can gain muscle without unnecessary fat, enjoy better training energy, and feel confident throughout the process.

If you're not sure how to apply this in your own training

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Related Reading

• How Much Protein Do You Really Need?

• Your First 4 Weeks of Training: What Progress Really Looks Like

References

1. Schoenfeld BJ. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.

2. Slater GJ & Phillips SM. (2011). Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and powerlifting. Journal of Sports Sciences, 29(S1), S67–S77.

3. Aragon AA & Schoenfeld BJ. (2013). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 10:5.

4. Morton RW, et al. (2018). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52, bjsports–2017.