@danifitnesss_: +10lbs & STRONGER. we start Monday September 7th. follow the full program for body recomp @Ladder | Fitness App first week free in my bio 🫶🏼 1. Protein intake Aim for roughly 0.7 to 1g per pound of bodyweight daily. This is non-negotiable for building muscle while in a slight deficit or maintenance. It preserves lean mass while you lean out. 2. Progressive overload Follow a structured resistance program (not random workouts) and aim to add reps, weight, ROM or time under tension over time. Muscle won’t grow without a consistent stimulus that increases gradually. 3. Slight caloric deficit (not aggressive) A 10 to 15% deficit from maintenance is the sweet spot for recomp. Big enough to lose fat, small enough that the body can still build muscle. Crash dieting KILLS recomp results. 4. Sleep (7 to 9 hours) This is where muscle repair and hormone regulation (growth hormone, cortisol) actually happen. Poor sleep undercuts every other effort on this list. 5. Consistency over intensity Beginners see the fastest recomp results of anyone, but only with steady adherence over 8 to 12+ weeks. Program hopping or inconsistent training and nutrition resets progress before it compounds. my full body recomp & booty build program is in my bio 👩🏻🍳💋
