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The BOEZOR Recomposition Cheat Sheet

The principles that build muscle, reduce fat and make progress sustainable

Stop guessing. Start adapting.

Body recomposition is not created by one perfect workout, one food or one recovery hack. It is the accumulated result of a repeatable system:

Energy determines direction. Nutrition provides the building blocks. Training creates the stimulus. Recovery enables adaptation. Consistency compounds everything.

Use this cheat sheet to make better decisions—not to chase perfect numbers.

The System in 30 Seconds

Element	What it does	The question to ask
Training	Creates a specific reason for the body to adapt	Am I giving the target tissue a sufficiently challenging, repeatable stimulus?
Energy	Influences whether body mass tends to rise, fall or remain stable	Does my calorie intake match my current goal and actual weight trend?
Nutrition	Supplies protein, carbohydrate, fat, micronutrients, fibre and fluid	Am I consistently covering the materials and fuel required to perform and recover?
Recovery	Restores performance and provides the conditions in which adaptation can occur	Can I recover from the training I am doing?
Mindset / Consistency	Turns good decisions into repeated behavior	Can I realistically execute this plan for months, not only for motivated days?

The non-negotiable hierarchy

Train consistently with sufficient effort.
Match energy intake to the goal.
Eat enough protein and cover basic nutrition.
Sleep enough and manage total fatigue.
Track outcomes and adjust one variable at a time.
Optimize timing, supplements and advanced methods only after the basics work.

Section 1

Training

Core principle: adaptation is specific

The body adapts to the demands it repeatedly experiences. Muscle growth requires repeated high-tension contractions. Maximal strength requires practice with heavy, specific movements. Calisthenics skills require high-quality practice of the skill or a close progression.

Practical meaning: choose training that resembles the capacity you want to improve. Do not expect random exercise variety to produce a specific result.

For hypertrophy, the central training requirement is sufficiently high mechanical tension in the target muscle, accumulated through repeatable, challenging sets. Metabolic stress may accompany productive training, but the pump is not the adaptation. Muscle damage may occur, especially after unfamiliar work, but soreness is not the goal and more damage does not automatically mean more growth.

Progressive overload

Progressive overload means that the training challenge develops as your capacity develops. It does not mean adding weight every workout regardless of technique, readiness or performance.

Overload can be progressed by:

adding load;
completing more high-quality repetitions with the same load;
adding productive sets when more volume is needed;
increasing usable range of motion;
improving control, stability or technique at the same load;
advancing to a harder bodyweight progression;
reducing external assistance;
increasing movement specificity;
completing the same work with less fatigue.

The simplest progression model: double progression

Example prescription:

3 × 8–12 at 1–3 RIR

Select a load you can perform for three technically valid sets within the range.
Keep the load stable while adding repetitions over subsequent sessions.
When all sets reach the top of the range at the intended RIR and with stable technique, increase the load slightly.
Return toward the lower end of the repetition range and repeat.

Progress is earned by improved capacity. It is not forced onto every session.

The training variables that matter

Variable	Practical starting point	What matters most
Frequency	Train each major muscle group about 2× per week when practical	Frequency distributes quality volume; it is not magic by itself
Weekly volume	Begin around 6–10 challenging sets per muscle group per week; adjust from results	More can help, but returns diminish and recovery cost rises
Effort	Most hypertrophy sets: approximately 1–3 RIR	Sets must be challenging; failure is optional, not mandatory
Repetition range	Approximately 5–30 reps can build muscle; 6–15 is efficient for many exercises	The load must be controllable and the set sufficiently hard
Load for strength	Prioritize heavier, movement-specific work, commonly around ≥80% 1RM	Strength is strongly specific to load and movement
Rest intervals	Often 2–3+ min for demanding compound lifts and 1–2+ min for smaller exercises	Rest long enough to preserve technique and productive repetitions
Range of motion	Use the largest controlled, pain-free ROM appropriate to the exercise and goal	Do not trade useful ROM for ego load
Exercise selection	Stable, target-specific movements that can be progressed	The exercise must fit your anatomy, goal, equipment and tolerance

These are starting points, not biological laws. Training age, exercise type, schedule, injury history and individual response change the appropriate dose.

Evidence base: sources 1, 6 and 7.

Load intensity is not effort intensity

Load intensity describes how heavy the resistance is, often as a percentage of 1RM.
Effort intensity describes how close a set comes to the point where no additional valid repetition can be completed.
RIR means repetitions in reserve. 2 RIR means approximately two technically valid repetitions remained.
RPE is a 1–10 effort scale. In common resistance-training use, RPE 8 roughly corresponds to 2 RIR.

These values are estimates. Use them consistently enough to improve calibration rather than treating them as laboratory measurements.

Exercise order

Use this sequence unless a specific goal requires otherwise:

general and exercise-specific warm-up;
coordination-heavy skill practice;
explosive or power work;
primary strength movements;
secondary compound movements;
isolation and accessory work;
optional conditioning or mobility.

High-skill work belongs early because motor learning depends on precision. Do not practice planche, handstand, muscle-up or Olympic-lifting technique after fatigue has already degraded control.

Cardio and daily movement

Resistance training is the primary tool for building and retaining muscle, but it does not replace aerobic activity or everyday movement.

Keep daily movement reasonably stable so changes in energy expenditure do not silently erase the intended deficit or surplus.
Use cardio to support cardiovascular health, work capacity and energy expenditure—not to punish eating.
Add aerobic volume gradually and recoverably.
When lower-body strength or hypertrophy is a priority, avoid placing large amounts of exhausting conditioning immediately before the most important lower-body sessions.
In a deficit, watch for an unconscious decline in steps and spontaneous activity.

Training Dos and Don’ts

Do	Don’t	Why
Track load, reps, sets, RIR and technique	Judge progress only by sweat, soreness or exhaustion	Training must be measurable to be progressively managed
Keep useful exercises long enough to improve them	Replace the program whenever a session feels boring	Random variation makes progression difficult to detect
Train with high effort and repeatable form	Take every compound set to failure	Failure adds fatigue and is not required for progress
Add volume only when progress and recovery justify it	Assume more work always produces more growth	Recovery capacity is finite
Use controlled, task-appropriate ROM	Shorten ROM only to move more weight	Load is useful only when the target tissues perform the intended work
Warm up specifically for the task	Turn the warm-up into a second workout	Preparation should improve performance, not consume it
Place priority muscles and skills early	Give every goal equal priority in the same phase	Adaptation follows the strongest repeated signal
Adjust the plan when a real plateau is confirmed	Change the plan after one weak session	Daily performance naturally fluctuates
Stop and assess sharp, sudden or worsening pain	Treat pain as proof of a productive workout	Pain and training effort are not the same signal

Section 2

MPS: The Bridge Between Training, Nutrition and Recovery

What MPS is

Muscle protein synthesis (MPS) is the biological process through which new muscle proteins are assembled. Muscle protein breakdown also occurs continuously. Long-term muscle gain requires repeated periods in which net muscle protein balance supports the accumulation of functional muscle tissue.

Resistance training and protein intake stimulate MPS through different but complementary mechanisms:

training provides the adaptive signal;
dietary protein provides essential amino acids;
energy and recovery support the wider adaptation process;
repetition over time allows small acute responses to become chronic adaptation.

What MPS does not mean

A temporary rise in MPS is not identical to muscle hypertrophy.
Early training responses may partly reflect repair of exercise-induced damage rather than the construction of additional contractile tissue.
There is no universal 30-minute “anabolic window.”
Constant eating does not keep MPS permanently elevated.
A supplement that acutely raises MPS is not automatically proven to create more long-term muscle.
Training frequency should not be selected from an MPS clock alone.

After resistance exercise, muscle remains more responsive to protein for at least about 24 hours and often longer depending on training status, muscle group, exercise dose and the measurement used. The response is generally broader in novices and becomes more specific as training experience increases.

Evidence base: sources 4 and 5.

MPS Dos and Don’ts

Do	Don’t
Prioritize total daily protein	Obsess over a minute-perfect post-workout shake
Spread protein across 3–5 meaningful meals	Graze on tiny protein portions all day
Include a protein-rich meal within a few hours before or after training	Believe a missed 30-minute window ruins the workout
Combine sufficient protein with progressive resistance training	Treat protein alone as a muscle-building stimulus
Evaluate progress over weeks and months	Use soreness, pump or an acute MPS study as proof of hypertrophy

Section 3

Nutrition and Energy

Energy balance determines direction

Body mass trends are governed by the relationship between energy intake and energy expenditure over time:

a sustained deficit generally reduces body mass;
a sustained surplus generally increases body mass;
approximate maintenance tends to stabilize body mass.

This does not mean every calorie is nutritionally identical. Food quality, protein, fibre, micronutrients and food structure affect satiety, health, performance and adherence. But no diet bypasses energy balance.

Daily scale weight is noisy. Glycogen, water, sodium, gut content, inflammation and—in menstruating people—the menstrual cycle can temporarily mask fat loss or muscle gain. Use trends rather than single measurements.

Choose the energy strategy that fits the goal

Goal	Useful starting strategy	Monitor
Body recomposition	Around maintenance or a small deficit, often up to roughly 10%, while training progressively	Waist, strength, photos and weight trend
Fat loss with muscle retention	Moderate deficit, often around 10–20%	Aim for a controlled rate; leaner and more advanced athletes should generally lose more slowly
Muscle-focused gain	Small surplus, often around 5–15%	Strength, measurements and a slow weight increase

These percentages are starting estimates. Maintenance calories are not a fixed number and calculator outputs are hypotheses. Use at least 2–3 weeks of reasonably consistent intake and trend data before making small adjustments.

Recomposition is usually most responsive in beginners, people returning after detraining, people with higher body-fat levels and anyone who substantially improves training quality or protein intake. It remains possible but becomes slower and less predictable in lean, highly trained athletes.

Evidence base: sources 8 and 9.

Macronutrient hierarchy

1. Protein: the building material

Practical daily targets

Context	Starting range
Resistance training, muscle gain or general recomposition	1.6–2.2 g/kg body weight/day
Energy deficit, especially when lean and well trained	Often 1.8–2.4 g/kg body weight/day, or approximately 2.3–3.1 g/kg fat-free mass/day in lean resistance-trained athletes
Per meal	Roughly 0.3–0.5 g/kg, usually across 3–5 meals

When body weight is high relative to lean mass, use target body weight or estimated fat-free mass rather than automatically multiplying current body weight by the highest number.

Prioritize protein sources that collectively provide all essential amino acids. Plant-based diets can fully support the goal, but often benefit from slightly larger servings, complementary sources and deliberate attention to total protein quality and digestibility.

Evidence base: sources 2, 3, 4 and 9.

2. Fat: essential, not unlimited

A practical default is approximately 0.8–1.0 g/kg/day for lean-to-moderate-fat active adults. Alternatively, a broad health-compatible range is roughly 20–35% of total calories.

Prioritize mostly unsaturated fats and include sources of essential fatty acids. Do not drive fat chronically low merely to create more room for carbohydrate.

3. Carbohydrate: training fuel and flexible energy

After protein and an adequate fat intake are set, allocate most remaining calories to carbohydrate. Carbohydrate supports high-quality resistance training, glycogen replenishment and higher training volumes.

There is no single carbohydrate target for everyone. Increase it when training volume, frequency and performance demands rise; reduce it when total calories require it. Placing a useful portion before and after training is practical, but total daily intake still matters more than exact timing.

4. Fibre, micronutrients and food quality

Aim for at least 25 g fibre/day; around 30 g/day is a useful default for many adults.
Increase fibre gradually and drink adequately.
Build most meals around minimally processed protein sources, vegetables or fruit, high-fibre carbohydrate sources and appropriate fats.
Use food variety to cover micronutrients rather than treating a multivitamin as a substitute for diet quality.
Include enough fluid and sodium to replace normal and training-related losses; needs change with body size, climate and sweat rate.

Evidence base for general fat and fibre reference ranges: source 10.

Macro math

Protein: 4 kcal per gram
Carbohydrate: 4 kcal per gram
Fat: 9 kcal per gram
Alcohol: 7 kcal per gram

Example sequence:

estimate calories;
set protein;
set a sufficient fat intake;
allocate remaining calories to carbohydrate;
evaluate the actual 2–3 week trend;
adjust calories—not every macro at once—when the trend does not fit the goal.

Worked example: an 80 kg person eating 2,400 kcal could begin with 160 g protein (640 kcal), 72 g fat (648 kcal) and approximately 278 g carbohydrate (1,112 kcal). This is an illustration, not a universal prescription.

Nutrition Dos and Don’ts

Do	Don’t	Why
Use weekly average body weight and waist trend	React to one morning’s scale reading	Short-term weight change is mostly not tissue change
Build each main meal around a meaningful protein serving	Save almost all protein for dinner	Distribution creates several useful feeding opportunities
Keep the calorie deficit moderate	Crash diet to force faster scale loss	Larger deficits increase fatigue, hunger and lean-mass risk
Keep carbohydrate high enough to support performance	Remove carbs because insulin is described as “fattening”	Sustained energy balance—not one hormone—drives fat change
Eat enough fat and favour unsaturated sources	Treat fat as either forbidden or unlimited	Fat is essential but energy dense
Prioritize whole and minimally processed foods most of the time	Demand a perfectly “clean” diet	Flexibility improves adherence; diet quality still matters
Use supplements to fill a defined need	Build the plan around fat burners, detoxes or proprietary stacks	Supplements cannot replace the major levers
Adjust from real trend data	Recalculate calories every few days	Normal noise does not justify constant changes

Supplements: keep the hierarchy honest

High-value option: creatine monohydrate, typically 3–5 g/day, is one of the most consistently supported performance supplements for healthy adults.

Useful when convenient: protein powder can help meet a protein target. It is food in a convenient form, not a requirement.

Context-dependent: caffeine can improve performance, but the useful dose varies and late intake can compromise sleep. Start conservatively and protect recovery.

Not the foundation: fat burners, testosterone boosters, detox products, BCAAs when total protein is already sufficient, and complicated “anabolic” stacks.

Supplements should be checked for quality, medication interactions, medical contraindications and sport-specific anti-doping risk.

Evidence base for creatine: source 12.

Section 4

Recovery

Recovery is not inactivity

Training temporarily creates fatigue and disrupts homeostasis. Recovery restores readiness and supports adaptation. The goal is not to eliminate all fatigue; it is to apply enough stress to adapt without repeatedly exceeding the ability to recover.

The classic supercompensation curve is a useful teaching model, not a precise biological schedule. Muscles, connective tissues, glycogen stores, the nervous system and skill performance do not all recover on one identical timeline. Judge readiness from the actual training dose, performance and repeated recovery signals rather than assuming that every system peaks after a fixed number of hours.

Recovery hierarchy

Sleep quantity and quality
Appropriate calories and sufficient protein
Manageable training volume and intensity
Hydration and micronutrient sufficiency
Psychological stress management
Rest days and workload distribution
Optional recovery modalities

Massage, sauna, stretching, compression garments and cold exposure may change how recovery feels. They do not outrank sleep, nutrition and intelligent programming. Frequent immediate post-lifting cold-water immersion may be counterproductive when maximal hypertrophy is the priority.

Evidence base for post-training cold-water immersion: source 15.

Sleep

Most healthy adults should regularly obtain at least 7 hours, with many active people functioning best around 7–9 hours.

Protect sleep by:

using a reasonably consistent sleep and wake time;
creating sufficient time in bed;
reducing bright light and stimulating activity before bed;
keeping the room dark, quiet and comfortably cool;
avoiding large amounts of alcohol near bedtime;
placing caffeine early enough that it does not delay or fragment sleep.

Evidence base for adult sleep duration: source 11.

Fatigue management

Monitor several signals together:

performance across repeated sessions;
motivation to train;
sleep quality;
persistent soreness or joint irritation;
mood and perceived stress;
resting heart rate when measured consistently;
appetite and general energy.

One bad day is not overtraining. A persistent cluster of declining performance, poor sleep, unusual fatigue and reduced motivation suggests that workload, life stress or recovery inputs need adjustment.

Use a deload or temporary reduction when needed. The simplest approach is to reduce sets, load, proximity to failure or some combination for several sessions while maintaining movement practice.

Recovery Dos and Don’ts

Do	Don’t
Program training that fits your real recovery capacity	Copy the workload of someone with a different life and training age
Sleep before spending money on recovery devices	Try to biohack chronic sleep restriction
Separate hard sessions enough to restore performance	Follow a rigid 48-hour rule regardless of session dose
Use rest or lighter work when fatigue accumulates	Interpret every reduction in workload as weakness
Distinguish muscular effort from joint pain	Train through sharp or progressively worsening pain
Keep light activity if it improves how you feel	Turn “active recovery” into another hard workout
Limit alcohol when adaptation and body composition matter	Assume calories are alcohol’s only recovery cost

Section 5

Mindset and Consistency

Consistency is the multiplier

The best program is not the one that looks perfect on paper. It is the most effective plan you can execute, recover from and progressively improve for long enough to adapt.

Motivation is useful but variable. Systems reduce the number of decisions that depend on motivation.

Build behavior, not a temporary challenge

Use outcome goals for direction

Examples:

reduce waist circumference;
perform ten strict pull-ups;
gain measurable strength;
improve body composition.

Use process goals for execution

Examples:

complete three planned training sessions per week;
reach the protein target on most days;
begin the sleep routine at a fixed time;
prepare two protein-rich meal components every Sunday.

Outcome goals show where you are going. Process goals define what you do today.

The consistency system

Choose a realistic baseline. Define a weekly plan that survives busy weeks.
Schedule the behavior. Decide when and where training and food preparation happen.
Reduce friction. Prepare equipment, meals and calendar blocks in advance.
Use if–then plans. Example: “If work runs late, then I perform the 30-minute version.”
Create a minimum viable action. A shorter session keeps the routine alive when the full session is unrealistic.
Track the leading behaviors. Sessions, protein, sleep and steps are controllable; daily scale weight is not.
Review without judgment. Data is feedback, not a verdict on character.
Return quickly after disruption. A missed action is an event, not a new identity.

Enjoyment matters. People are more likely to sustain activities that support autonomy, competence and personal meaning. The scientifically “optimal” exercise you repeatedly avoid is not optimal for you.

Evidence base: sources 13 and 14.

Mindset Dos and Don’ts

Do	Don’t
Build a plan around your real schedule	Design for an imaginary perfect week
Measure adherence and progress separately	Call the plan ineffective when it was not consistently executed
Compare current performance with your own baseline	Build self-worth around someone else’s genetics, lifestyle or edited content
Treat plateaus as a problem to diagnose	Respond with random program and diet changes
Keep a minimum version for difficult days	Use all-or-nothing rules
Choose activities and foods you can sustain	Confuse unnecessary suffering with effectiveness
Expect meaningful change to take time	Chase 30-day transformations
Use discipline to protect a system	Use shame, fear or guilt as the system

The BOEZOR Adjustment Rules

If strength or repetitions are increasing and recovery is good

Keep the plan stable.
Do not add complexity.
Progress only when the current prescription is clearly mastered.

If scale weight is stable but waist decreases and performance improves

The recomposition plan is working.
Do not reduce calories merely because scale weight is unchanged.

If body weight and waist do not change for 2–3 consistent weeks

Confirm adherence and measurement quality first.
Then change energy intake modestly—often by roughly 5–10%—or adjust activity.
Keep protein and progressive training stable.

If performance declines while fatigue rises

Check sleep, calories, life stress and recent training volume.
Reduce fatigue before adding more work.
In an energy deficit, consider slowing the rate of loss.

If a muscle is not progressing but general recovery is good

Check exercise execution and target-muscle involvement.
Check whether weekly hard-set volume is actually sufficient.
Add a small amount of volume or improve exercise selection—not both at once.

If a skill is the priority

Practice it early, frequently enough to learn, and before high fatigue.
Stop the set when technique meaningfully degrades.
Use strength and hypertrophy work to support—not replace—specific skill practice.

The Weekly Recomposition Dashboard

Track the smallest set of data that supports a decision.

Frequency	Track
Every workout	Exercise, load or progression, sets, reps/hold time, RIR, relevant technique note
Daily or several times weekly	Body weight under similar conditions, sleep duration, optional steps
Weekly	Average body weight, waist circumference, completed sessions, average protein adherence
Every 4 weeks	Comparable photos, body measurements, key performance trends, recovery review

Do not change the plan because of one data point. Change it when several relevant measures show a consistent pattern.

What Matters Most—and What Matters Less

High impact	Useful optimization	Usually overemphasized
Consistent progressive resistance training	Protein distribution	Minute-perfect nutrient timing
Appropriate energy intake	Exercise order beyond priorities	“Anabolic” foods
Sufficient daily protein	Creatine monohydrate	Most supplement stacks
Sleep and fatigue management	Strategic deloads	Soreness as a success metric
Sustainable adherence	Pre-/post-workout carbohydrate	Random exercise rotation
Accurate trend tracking	Selected recovery modalities	Daily scale fluctuations

Do not maximize one pillar. Build a system in which all pillars can keep working together.

Train with purpose. Eat with understanding. Recover with intention. Build routines that survive real life. Then give adaptation time.

Be kind to your mind. Go hard on your body.

Scope and Safety

This cheat sheet provides general education for healthy adults. It is not medical diagnosis or individualized treatment. People who are pregnant, under 18, managing an eating disorder, taking relevant medication, or living with cardiovascular, metabolic, renal, musculoskeletal or other medical conditions should obtain appropriately qualified individual guidance. New or worsening pain, neurological symptoms, fainting, chest pain or other concerning symptoms require professional assessment.

Scientific Notes and Selected Sources

The numerical ranges in this sheet are practical starting points derived from population-level evidence. They should be individualized according to goal, training status, body composition, health, schedule, preferences and response.

Currier BS, et al. American College of Sports Medicine Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. Medicine & Science in Sports & Exercise. 2026. PubMed · ACSM summary
Morton RW, et al. A systematic review, meta-analysis and meta-regression of protein supplementation during resistance training. British Journal of Sports Medicine. 2018. PubMed
Nunes EA, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Sports Medicine. 2022. PubMed
Jäger R, et al. International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition. 2017. PubMed
Damas F, et al. Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. The Journal of Physiology. 2016. PubMed
Robinson ZP, et al. Dose-response relationship between estimated proximity to failure, strength gain and muscle hypertrophy. Sports Medicine. 2024. PubMed
Lopez P, et al. Resistance training load effects on muscle hypertrophy and strength gain. Medicine & Science in Sports & Exercise. 2021. PubMed
Aragon AA, et al. International Society of Sports Nutrition Position Stand: Diets and Body Composition. Journal of the International Society of Sports Nutrition. 2017. PubMed
Helms ER, et al. A systematic review of dietary protein during caloric restriction in resistance-trained lean athletes. International Journal of Sport Nutrition and Exercise Metabolism. 2014. PubMed
European Food Safety Authority. Dietary Reference Values for carbohydrates and dietary fibre; reference intake ranges for fat. 2010. EFSA carbohydrates and fibre · EFSA summary
Watson NF, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Recommendation of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine. 2015. Full text
Kreider RB, et al. International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation. Journal of the International Society of Sports Nutrition. 2017. PubMed
Ntoumanis N, et al. A meta-analysis of self-determination theory-informed intervention studies in the health domain. Health Psychology Review. 2021. PubMed
Hagger MS, et al. Implementation intention and planning interventions in Health Psychology: Recommendations for research and practice. Psychology & Health. 2016. PubMed
Roberts LA, et al. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of Physiology. 2015. PubMed