All Goals
Lean mass vs. fat mass
Optimize Body Composition
Manage the balance between lean mass and body fat
Overview
Body composition isn't just a number on a scale — it's the ratio of lean tissue to fat. The levers are straightforward: energy balance, protein intake, resistance training to preserve or build muscle, and the lifestyle factors (sleep, stress, alcohol) that quietly undo everything.
Body Systems
- Metabolic
- Endocrine
- Muscular
Key Metrics
- Body Fat %
- Lean Mass
- BMR
Training Principles
- Energy Balance
- Protein Sufficiency
- Resistance Training
- Sleep & Stress
Key Adaptations
What actually changes in the body when you train for this goal.
- Net lean mass gain in a slight caloric surplus with resistance training
- Fat mass loss in a moderate deficit while preserving muscle
- Hormonal shifts (leptin, ghrelin, thyroid) with prolonged deficits
- Metabolic adaptation — reduced NEAT and RMR in aggressive cuts
- Improved insulin sensitivity with training + lower body fat
Programming Notes
Practical guidelines for structuring training around this goal.
- Protein: 1.6–2.2 g/kg bodyweight daily
- Deficit: 300–500 kcal below maintenance for fat loss
- Surplus: 200–300 kcal above for lean gain
- Resistance training 3–5×/week is non-negotiable
- Track weekly averages, not daily weigh-ins