Introduction
Losing fat while gaining muscle may seem impossible, but with the right approach—known as body recomposition—you can achieve both simultaneously. By following a structured diet, workout routine, and supplement plan, you can build lean muscle while reducing body fat. In this guide, we’ll explore how One Science Nutrition can support your journey with scientifically formulated supplements designed to fuel your performance and recovery.
1. Prioritize High-Protein Nutrition
Protein is the key to muscle growth and fat loss. It supports recovery, boosts metabolism, and keeps you full, preventing unnecessary snacking.
Best Protein Sources for Body Recomposition:
✅ Lean meats (chicken, turkey, fish)
✅ Eggs & dairy (Greek yogurt, cottage cheese)
✅ Plant-based proteins (tofu, lentils, quinoa)
✅ Whey protein supplements like One Science Nutrition ISO Gold
Why Choose One Science Nutrition ISO Gold?
💪 100% Whey Isolate: Fast-absorbing for quicker muscle recovery
🔥 Low in Carbs & Fat: Ideal for lean muscle growth
💥 High in BCAAs: Helps preserve muscle during fat loss
📌 How Much Protein Do You Need?
👉 1.2 – 2.2g per kg of body weight per day for optimal muscle retention while shedding fat.
2. Strength Training: The Key to Muscle Growth & Fat Loss
To maintain muscle while losing fat, focus on resistance training at least 4-5 days a week.
Best Training Plan for Body Recomposition:
🏋️♂️ Compound Movements: Squats, deadlifts, bench press, pull-ups, rows
🔥 Progressive Overload: Increase weights or reps gradually
💪 Full-Body Workouts: Maximize calorie burn & muscle engagement
🚴♂️ HIIT (High-Intensity Interval Training): Burn fat efficiently without muscle loss
🔹 Tip: Take One Science Nutrition Creatine Monohydrate to boost strength, endurance, and muscle recovery while training hard.
3. Control Your Caloric Intake
To lose fat while gaining muscle, you need to be in a slight calorie deficit while ensuring proper protein intake.
How to Calculate Calories for Body Recomposition?
1️⃣ Find Your Maintenance Calories using a TDEE calculator
2️⃣ Eat 200-500 Calories Below Maintenance to burn fat while maintaining muscle
3️⃣ Increase Protein Intake & Healthy Fats to fuel muscle recovery
🥛 Adding One Science Nutrition Lean Whey to your diet helps balance macronutrients while keeping calories in check. It’s perfect for those looking to cut fat without compromising muscle mass.
4. Smart Cardio for Fat Loss
Too much cardio can lead to muscle loss. Instead, opt for:
🚴♂️ HIIT Workouts: Short bursts of intense exercise burn more fat in less time.
🚶 LISS (Low-Intensity Steady-State): Walking or light jogging to burn fat without affecting muscle.
💪 Strength Training Over Excessive Cardio: Prioritize lifting weights over long-duration cardio.
🔹 One Science Nutrition Skull Fire is a great addition to this phase, as it boosts fat metabolism and energy levels, making workouts more effective.
5. Use the Right Supplements for Faster Results
While diet and training are crucial, the right supplements can optimize fat loss and muscle gain.
Best Supplements for Body Recomposition
✅ One Science Nutrition ISO Gold: 100% whey isolate for lean muscle growth
✅ One Science Nutrition BCAA 4:1:1: Prevents muscle breakdown while burning fat
✅ One Science Nutrition Skull Fire: Natural fat burner for increased metabolism
✅ One Science Nutrition Creatine Monohydrate: Enhances muscle strength & endurance.
6. Sleep & Recovery: The Hidden Key to Fat Loss & Muscle Gain
Your muscles grow and fat burns most efficiently when you rest.
✅ 7-9 hours of sleep per night for better recovery
✅ Active recovery days (stretching, yoga, light walking)
✅ Hydration: Drink at least 3-4 liters of water daily
A great addition to your recovery routine is One Science Nutrition ZMA—a blend of zinc, magnesium, and vitamin B6—which improves muscle repair, sleep quality, and hormone balance.
7. Track Your Progress & Stay Consistent
📊 Measure your body fat percentage & muscle growth instead of just checking weight.
🥗 Adjust diet & workouts every few weeks for continued progress.
🏆 Be patient & consistent! Fat loss and muscle gain take time but yield amazing results.
Final Thoughts
Losing fat and gaining muscle at the same time is absolutely possible with proper nutrition, strength training, the right supplements, and consistency.
🔥 Want to fast-track your results? Try One Science Nutrition’s expert-formulated supplements today!
🚀 Start your transformation NOW and build the lean, muscular physique you’ve always wanted
