Source: http://romanfitnesssystems.com/articles/body-recomp/
People tend to fall into one of two extremes when it comes to recomp.
There are those who know little or nothing about fitness. They often have wildly unrealistic expectations, believing that with the right program, they can simultaneously lose twenty pounds of fat while gaining 20 pounds of muscle in a single month.
Conversely, the people who understand exercise physiology often take the opposite approach, and insist that recomp is bullshit. These people will usually insist that it’s physically impossible to lose fat and gain muscle at the same time.
Technically, depending on what you mean by “at the same time,” this second group is right. Your body can never be in both an anabolic and catabolic state at any given moment. However, it’s entirely possible to alternate between the two.
First off, you can lose fat for part of the day and gain muscle for part of the day via intermittent fasting and intelligent post-workout refeeding.
This method alone, however, will produce glacially slow progress.
So, let’s not even talk about that.
The other thing you can do is practice your muscle-building skills a few days a…