The Elite Body Recomposition Protocol: Advanced Strategies for Simultaneous Muscle Growth and Fat Loss

• Implement a 3-day carb depletion phase (50g net carbs max)
• Follow with 2-day carb reload (5g per kg bodyweight)
• Protein at 2.2g/kg throughout
• Fats at 1g/kg on low days, 0.5g/kg on reload days

• Switch to German Volume Training (10x10) for major lifts
• Implement blood flow restriction on accessory work
• Reduce rest periods to 30-45 seconds between sets

• Compound lift focus between 2-5pm (natural T peak)
• Implement heavy carries (suitcase, farmer's) post-workout
• Cold exposure (2min cold shower post-training)

• Cinnamon and berberine supplementation with carb meals
• 10-minute post-meal walks
• Targeted carb timing (50% daily intake post-workout)

Pre-Workout (90min prior):

• 0.3g/kg hydrolyzed whey
• 6g citrulline malate
• 200mg caffeine
• 5g creatine

Intra-Workout:

• 15g EAA cluster
• 30g highly branched cyclic dextrin
• 3g sodium

Post-Workout Anabolic Window:

• 0.5g/kg whey isolate
• 1g/kg dextrose
• 5g leucine
• 1g sodium

Day 1: Mechanical Overload

• 85-90% 1RM, 3-5 reps, 5min rest

Day 2: Metabolic Stress

• 60% 1RM, 15-20 reps, 30sec rest

Day 3: Neuromuscular Efficiency

• 70% 1RM, explosive reps, 3min rest

Day 4: Density Training

• EMOM protocols
• 80% 1RM, 1-3 reps every minute

Neurotransmitter Reset:

• 20min float tank sessions 2x/week
• Red light therapy (850nm) post-training

Fascial Remodeling:

• Instrument-assisted soft tissue mobilization
• Pulsed pneumatic compression

Sleep Optimization:

• 0.5mg melatonin + 400mg magnesium glycinate
• Temperature cycling (68°F → 65°F overnight)
• 40Hz binaural beats during sleep onset

Non-Stimulant Fat Mobilizers:

• 500mg hesperidin pre-cardio
• 200mg forskolin with breakfast
• 100mg 7-Keto DHEA pre-workout

Anabolic Amplifiers:

• 50mg epicatechin post-workout
• 1g palmitoylethanolamide with dinner
• 500mg tongkat ali upon waking

Morning Session Protocol:

• Fasted training with 10g EAA
• Post-workout: 50g whey + 75g cyclic dextrin
• Follow with 2-hour delayed breakfast

Evening Session Protocol:

• Pre-workout: 25g hydrolyzed casein
• Intra-workout: 15g EAA + electrolytes
• Post-workout: 50g beef protein isolate

Metabolic Flex Testing:

• Weekly RER measurements
• Daily fasted glucose:ketone ratios
• Bi-weekly DEXA scans

Neuromuscular Monitoring:

• Tensiomyography for muscle response
• Rate of force development testing
• Spectral analysis of HRV

Phase 1 (Weeks 1-4): Metabolic Priming

• Focus on nutrient partitioning
• Establish baseline measurements

Phase 2 (Weeks 5-8): Anabolic Drive

• Maximize protein synthesis
• Optimize training density

Phase 3 (Weeks 9-12): Lipolytic Enhancement

• Targeted fat mobilization
• Nutrient timing refinement

Monitoring Markers:

• Weekly CRP tests
• Monthly lipid panels
• Quarterly hormone panels

Adjustment Triggers:

• >5% drop in strength
• <0.5% weekly body comp change
• HRV baseline deviations >15%