If you’re looking for the best way to improve your body composition, you might be wondering whether you should focus on losing fat, building muscle, or doing both at the same time.

The answer depends on several factors, such as your current body fat percentage, your training experience, your goals, and your personal preferences.

In this article, we’ll break down seven common scenarios and share a 6-12 month plan for each one. You can choose the best approach based on your situation and follow the guidelines to achieve optimal results.

This is based on podcast episode Ep 69: What to do FIRST – Lose Fat, Build Muscle, or Body Recomposition?

Scenario 1: You’re a beginner with a high body fat percentage (>25% for men, >35% for women)

If you’re new to strength training and have a high body fat percentage, you’re in a great position to lose fat and build muscle at the same time. This is because you have a lot of potential for muscle growth and fat loss, and your body will respond well to any stimulus you provide.

The best plan for you is to follow a full-body strength training program three times a week, focusing on compound exercises that work multiple muscle groups. You should also do some cardio two to three times a week, either after your strength sessions or on separate days. Aim for a moderate intensity and duration (20-30 minutes) and choose an activity that you enjoy.

For nutrition, you should create a moderate calorie deficit of around 20-25% below your maintenance level. This means eating less than you burn, but not too much that you feel hungry or deprived. You should also prioritize protein intake (around 0.8-1 gram per pound of body weight) and eat plenty of vegetables, fruits, whole grains, healthy fats, and water.

By following this plan for 6-12 months, you can expect to lose around 1-2 pounds of fat per week while gaining some muscle mass and strength. You’ll also improve your health, fitness, and confidence along the way.

Scenario 2: You’re a beginner with a normal body fat percentage (15-25% for men, 25-35% for women)

If you’re new to strength training and have a normal body fat percentage, you have two options: either focus on building muscle first or do a body recomposition. Both approaches have their pros and cons, so it depends on what you prefer.

If you want to build muscle first, you’ll need to follow a similar plan as scenario 1, but with a few differences. Instead of creating a calorie deficit, you’ll need to create a slight calorie surplus of around 10-15% above your maintenance level. This means eating more than you burn, but not too much that you gain too much fat. You’ll also need to increase your protein intake to around 1-1.2 grams per pound of body weight and eat more carbs and fats to fuel your workouts and recovery.

By following this plan for 6-12 months, you can expect to gain around 0.5-1 pound of muscle per week while minimizing fat gain. You’ll also increase your strength and performance significantly.

If you want to do a body recomposition, you’ll need to follow a similar plan as scenario 1, but with one difference. Instead of creating a calorie deficit or surplus, you’ll need to eat at your maintenance level. This means eating the same amount as you burn, so that your weight stays stable. You’ll also need to keep your protein intake high (around 0.8-1 gram per pound of body weight) and eat a balanced diet that supports your health and performance.

By following this plan for 6-12 months, you can expect to lose some fat and gain some muscle at the same time, resulting in a more defined and athletic physique. You’ll also maintain your strength and performance levels.

Scenario 3: You’re an intermediate or advanced lifter with a high body fat percentage (>25% for men, >35% for women)

If you’ve been lifting weights for a while and have a high body fat percentage, you should focus on losing fat first before building muscle. This is because having too much body fat can impair your muscle growth potential, increase your risk of injury and disease, and lower your motivation and self-esteem.

The best plan for you is to follow an upper-lower split strength training program four times a week, alternating between upper body and lower body workouts. You should also do some cardio two to three times a week, either after your strength sessions or on separate days. Aim for a high intensity and short duration (10-20 minutes) and choose an activity that challenges you.

For nutrition, you should create a moderate to aggressive calorie deficit of around 25-35% below your maintenance level. This means eating significantly less than you burn, but not so much that you lose muscle mass or compromise your health. You should also prioritize protein intake (around 1-1.2 grams per pound of body weight) and eat plenty of vegetables, fruits, whole grains, healthy fats, and water.

By following this plan for 6-12 months, you can expect to lose around 1.5-2.5 pounds of fat per week while preserving your muscle mass and strength. You’ll also improve your health, fitness, and confidence significantly.

Scenario 4: You’re an intermediate or advanced lifter with a normal body fat percentage (15-25% for men, 25-35% for women)

If you’ve been lifting weights for a while and have a normal body fat percentage, you have two options: either focus on building muscle first or do a body recomposition. Both approaches have their pros and cons, so it depends on what you prefer.

If you want to build muscle first, you’ll need to follow a similar plan as scenario 3, but with a few differences. Instead of creating a calorie deficit, you’ll need to create a slight calorie surplus of around 10-15% above your maintenance level. This means eating more than you burn, but not too much that you gain too much fat. You’ll also need to increase your protein intake to around 1.2-1.5 grams per pound of body weight and eat more carbs and fats to fuel your workouts and recovery.

By following this plan for 6-12 months, you can expect to gain around 0.5-1 pound of muscle per week while minimizing fat gain. You’ll also increase your strength and performance significantly.

If you want to do a body recomposition, you’ll need to follow a similar plan as scenario 3, but with one difference. Instead of creating a calorie deficit or surplus, you’ll need to eat at your maintenance level. This means eating the same amount as you burn, so that your weight stays stable. You’ll also need to keep your protein intake high (around 1-1.2 grams per pound of body weight) and eat a balanced diet that supports your health and performance.

By following this plan for 6-12 months, you can expect to lose some fat and gain some muscle at the same time, resulting in a more defined and athletic physique. You’ll also maintain your strength and performance levels.

Scenario 5: You’re an intermediate or advanced lifter with a low body fat percentage (<15% for men, <25% for women)

If you’ve been lifting weights for a while and have a low body fat percentage, you should focus on building muscle first before losing fat. This is because having too little body fat can impair your muscle growth potential, increase your risk of injury and illness, and lower your energy and mood.

The best plan for you is to follow a push-pull-legs split strength training program five to six times a week, alternating between push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, calves) workouts. You should also do some cardio one to two times a week, either after your strength sessions or on separate days. Aim for a low intensity and long duration (30-60 minutes) and choose an activity that relaxes you.

For nutrition, you should create a moderate calorie surplus of around 20-25% above your maintenance level. This means eating significantly more than you burn, but not so much that you gain too much fat. You should also prioritize protein intake (around 1.5-2 grams per pound of body weight) and eat plenty of vegetables, fruits, whole grains, healthy fats, and water.

By following this plan for 6-12 months, you can expect to gain around 1-2 pounds of muscle per week while minimizing fat gain. You’ll also increase your strength and performance significantly.

Scenario 6: You’re an intermediate or advanced lifter who wants to get shredded (<10% for men, <20% for women)

If you’ve been lifting weights for a while and want to get shredded, you should focus on losing fat first before building muscle. This is because having too much body fat can hide your muscle definition, reduce your vascularity and striations, and lower your aesthetic appeal.

The best plan for you is to follow a high-frequency strength training program six times a week, working each muscle group twice per week with different exercises and rep ranges. You should also do some cardio three to four times a week, either before or after your strength sessions or on separate days. Aim for a high intensity and short duration (10-20 minutes) and choose an activity that challenges you.

For nutrition, you should create an aggressive calorie deficit of around 35-45% below your maintenance level. This means eating significantly less than you burn, but not so much that you lose muscle mass or compromise your health. You should also prioritize protein intake (around 2-2.5 grams per pound of body weight) and eat plenty of vegetables, fruits, whole grains, healthy fats, and water.

By following this plan for 3-6 months, you can expect to lose around 2-3 pounds of fat per week while preserving your muscle mass and strength. You’ll also achieve a shredded and vascular physique that will turn heads.

Scenario 7: You’re an intermediate or advanced lifter who wants to bulk up (>20% for men, >30% for women)

If you’ve been lifting weights for a while and want to bulk up, you should focus on building muscle first before losing fat. This is because having too little body fat can limit your muscle growth potential, reduce your strength and performance, and lower your hormonal balance.

The best plan for you is to follow a low-frequency strength training program three to four times a week, working each muscle group once per week with heavy weights and low reps. You should also do some cardio one to two times a week, either before or after your strength sessions or on separate days. Aim for a low intensity and long duration (30-60 minutes) and choose an activity that relaxes you.

For nutrition, you should create a large calorie surplus of around 30-40% above your maintenance level. This means eating significantly more than you burn, but not so much that you gain too much fat. You should also prioritize protein intake (around 1-1.5 grams per pound of body weight) and eat plenty of vegetables, fruits, whole grains, healthy fats, and water.

By following this plan for 6-12 months, you can expect to gain around 2-3 pounds of muscle per week while maximizing fat gain. You’ll also increase your strength and performance significantly.

Conclusion

As you can see, there is no one-size-fits-all answer to the question of what to do first: lose fat, build muscle, or body recomposition. The best approach depends on your current body fat percentage, your training experience, your goals, and your personal preferences.

The key is to choose a plan that suits your situation and stick to it consistently. By doing so, you’ll be able to improve your body composition and achieve your desired results.

If you need more guidance or support on how to lose fat, build muscle, or body recomposition, join our community of like-minded people who are on the same journey as you.