Calories close to maintenance
A small, controlled deficit or maintenance intake with high protein, so you can lose fat while supporting new muscle.
Body Recomposition programme
Body recomposition: leaner and stronger at the same time.
For many people the goal is not a number on the scale. It is looking and feeling different at a similar weight. That takes precise nutrition and training that gives your body a reason to change.
Who it is for
This is for you if…
- You are a healthy weight but not happy with your shape
- You are newer to resistance training
- You are returning to training after a break
- You want to tone up without a long diet
The approach
How JR coaches body recomposition.
Training that drives the change
Progressive resistance training is the signal. Your programme makes sure that signal is strong and repeatable.
Measured beyond the scale
Photos, measurements and gym performance tell the story when bodyweight barely moves, so those are what you check in with.
What to expect
Realistic, and measured.
Slower movement on the scale and clearer changes in photos, measurements and how your clothes fit. It rewards patience.
Getting started
How it works.
The same five steps for every client, whatever the goal.
Apply
Tell JR where you are now, what you want and what has got in the way before. It takes about three minutes.
Talk it through
JR replies personally. You agree the goal, the timeframe and whether coaching is the right fit, with no pressure either way.
Get your plan
A training plan and nutrition targets built around your schedule, your equipment, your food preferences and your starting point.
Check in every week
Weight, measurements, photos and how the week really went. JR reviews it and adjusts the plan so you keep moving.
Move to the next phase
Progress comes in phases. When one is complete you set the next: build, refine or maintain what you have earned.
Can you really lose fat and build muscle at the same time?
Yes, particularly if you are newer to lifting, returning after time off or carrying more body fat. It is slower than a dedicated fat loss or muscle gain phase, and JR will tell you honestly which approach suits you.
Apply for coaching
Your next phase starts with one message.
Tell JR where you are and where you want to be. He replies personally to every application, and there is no obligation.