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The No-Diet Body Recomp Guide

Lose body fat, build muscle, and still eat the foods you love. No keto, no six meals a day, no living on chicken and broccoli.

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Stop thinking "diet"

Fat loss needs a deficit. Not a list of banned foods.

The better question is: how can I fit the foods I enjoy into my calories and still hit my protein target? That one shift turns a short-term diet into a way of eating you can actually keep.

You don't need
Keto
No carbs
No eating out
Six meals a day
Cutting out every sweet
A cheat day every weekend
The 4 pillars

Small changes + enough time = visible results

01

Calorie control

Eat in a deficit, not in starvation mode.

02

High protein

Hold on to muscle and stay fuller while you lose fat.

03

Strength training

Train hard enough to give your body a reason to keep its muscle.

04

Consistency

The boring basics done over and over beat the perfect plan you quit.

Try it now

Your starting numbers

There's no magic calorie number. This gives you a starting estimate. From there, track your morning weight a few times a week and let the 2 to 3 week trend tell you what to adjust.

Daily calories to start
{{calLow}} to {{calHigh}}
Bodyweight × 12–14. Middle of the range: about {{calMid}} a day.
Daily protein target
{{proLow}}–{{proHigh}} g
0.7–1.0 g per pound of goal bodyweight.
Not dropping after 2 to 3 weeks? Trim 100–200 calories a day or add activity. Losing fast, always hungry or getting weaker? Eat a little more.
What's inside

9 short chapters. Zero fluff.

01
The goal
A plan you can stick to, not chicken and broccoli forever.
02
Stop thinking "diet"
The one question that changes your whole approach.
03
Your calorie target
A starting number and exactly when to adjust it.
04
Protein priority
How much you need and the easiest ways to get it.
05
The 80/20 approach
Mostly nutrient-dense, with room for burgers and dessert.
06
The restaurant rule
Six steps for eating out without wrecking your week.
07
Your training blueprint
A 3-day push, pull, legs split plus daily step targets.
08
How to know it's working
The 4 things to track besides the scale.
09
The 4-week checklist
Daily and weekly habits you can tick off.
The 80/20 approach

Yes, the burger fits.

80% of your food comes from nutrient-dense staples. The other 20% is the stuff you actually look forward to. Here's what a real day can look like.

80%
Lean meats, rice, potatoes, oats, fruit, veg, beans
20%
Pizza, fries, desserts
BreakfastEggs and egg whites, toast, fruit
LunchChicken rice bowl
SnackGreek yogurt and a protein bar
DinnerBurger or a restaurant meal that fits your calories
DessertSomething you enjoy that fits your day

The goal isn't perfection. It's sustainability.

How to know it's working

Don't let the scale call the shots

If the scale barely moves but your waist is shrinking and your lifts are holding up, that's still a successful recomp.

Bodyweight

Several morning weigh-ins. Judge the weekly average, not one day.

Waist

Measure once a week under similar conditions.

Progress photos

Every 2 to 4 weeks, same lighting, same poses.

Strength

Are your lifts holding steady or going up?

Get the full guide free.

The calorie method, protein targets, restaurant rule, training blueprint and 4-week checklist. All in one 11-page PDF you can actually finish.

No spam. Just the guide and the occasional tip from @artinmotion_sd.

You don't need more information.

You need a plan built around your body, schedule, food preferences, training and goals. If you've been putting in the work and still aren't seeing the change, let's figure out why.

DM me "RECOMP"

I'll ask you a few questions and help you figure out your next step.