Body Recomposition

The typical surplus recommendation is about 300 calories per day. About four meals per day is described as a practical sweet spot for supporting amino acids and mTOR activation. Steve gained 18 pounds of muscle over one year while eating only approximately 50 grams of protein per day on OMAD. A calorie surplus is recommended for muscle gain because extra energy is needed to synthesize lean muscle mass. During active body recomposition, scale weight is a misleading progress metric because muscle gain offsets fat loss. Muscle gain requires sufficient amino acids and activation of mTOR. Resistance training provides the stimulus needed for muscle gain, but stimulus alone is not enough. Losing body fat or gaining muscle sometimes requires pushing the body out of its current equilibrium. Tracking clothing fit and body shape provides more meaningful recomposition feedback than the scale.