01
The program
Recomposition is the hardest goal made simple: lose fat while you hold, or build, muscle. Twelve weeks of training that protects size in a deficit, paired with a plate that makes it possible.
For those who want to lose fat and build — or hold — muscle at the same time.
02
Look inside
VYSN
Program No. 04
Recomposition
· printable trackers · made to keep
The arc
Wk 01Set upDial in the deficit and protein target.
02–06CutTrain heavy; eat in a slight deficit.
07–11HoldProtect muscle while the fat keeps falling.
12ReassessMeasure beyond the scale.
03
What's inside
01Train to keep muscleLifting that protects size while you lose fat.
02Setting the deficitHow big, how long, and how to hold it.
03Protein, the anchorTargets that make recomposition possible.
04Refeeds and diet breaksBuilt in, so the plan is survivable.
05Progress beyond the scaleHow to actually measure a recomposition.
06The metrics trackerWeight, photos and lifts in one place.
04
The science
Recomposition is built on what we publish in Studies. Read the evidence behind the method, then come back and put it to work.
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