Discover Ilaria's body recomposition journey at 52: 5 kg lost, 4 kg of estimated lean body mass gained, higher maintenance calories and better mobility through a data-driven coaching approach.

Body recomposition vs cutting: discover the differences in calories, fat loss and muscle gain, who each strategy is best suited for, and how to decide whether you should recomp or cut.

How many calories should you eat for body recomposition? Learn how to estimate BMR and TDEE, establish your real calorie baseline, choose the right deficit and adjust your intake using real progress data.

Build a body recomposition meal plan that supports fat loss and muscle growth. Learn how to structure protein, carbs and fats, manage food volume and calorie density, and create meals that fit your training, appetite and lifestyle.

What makes an effective body recomposition workout? Learn how to structure resistance training, progressive overload, weekly volume, daily steps and recovery to lose fat while building or preserving lean muscle.

Body recomposition isn’t about losing weight—it’s about losing fat while building lean muscle. Discover the science, practical strategies and real-world case studies behind sustainable body transformation.